With the cooler Autumn days soup is back on the menu and this is one of our favourites. We often make a main meal (rather than an entrée) out of soup, by serving the soup with plenty of leafy greens.

Cannelloni beans, like many other beans, have numerous health benefits. They are a great source of protein without the unhealthy saturated fat that comes with animal proteins. They are high in fibre and packed with vitamins and minerals, especially B vitamins. Cannelloni beans are also considered low GI (Glycaemic Index) GI is used to rank foods based on how they affect your blood sugar levels. When you eat foods with a high GI value (e.g.. white bread & sugary breakfast cereals), your blood sugar levels rise quickly and after peaking, drop dramatically. Volatility in blood sugar levels have been associated with many health problems, such as insulin resistance and diabetes, increased sugar cravings, abnormal changes in mood, lack of energy, hypertension and heart disease.

This recipe is so quick and easy. There is no need to add salt and it is lovely served up with a mixed green salad. I’ve included an oil-free salad dressing below.


  • 1/2 tbsp. vegetable oil
  • 2 brown onions, chopped
  • 4 bay leaves (fresh or dried)
  • Cracked pepper
  • 3 x 420g tinned Cannelloni beans (salt-reduced and very well rinsed) 
  • 4 cups of reduced salt veggie or chicken stock (choose a chicken stock with no animal products)

In a large pan, heat the vegetable oil over a medium heat, add the onions, bay leaves and cracked pepper and sauté for 2-3 minutes. Do not brown the onions. Add the rinsed cannelloni beans and stock. Bring to a boil and then reduce to a simmer (uncovered) for 10 minutes. Remove from the heat and remove all the bay leaves. Puree the soup with a hand blender. The soup can be left with some texture by blending less, or pureed until smooth, depending on preference. Serve the soup with some more cracked pepper, and a green salad with oil-free dressing.

Oil-free dressing Ingredients:

  • 2 tbsp. white wine vinegar Juice of 1 orange
  • 1 tbsp. dijon mustard Cracked pepper

Place all ingredients in a container with a sealed lid, shake well and serve.

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