Fish, beans and vegetable soup

Ingredients

For 4 portions. Tick items as you go — nothing is changed for anyone else.

• 250 g brown beans, picked over and rinsed
• 400 g tilapia or croaker fillets, cut into pieces
• 3 medium tomatoes, washed and blended
• 1 medium onion, peeled and chopped
• 2 medium carrots, washed and diced
• 200 g ugu or spinach, washed and shredded
• 1 tbsp groundnut oil
• 1.4 L water

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Method

1. 1Step 1. Boil the beans in 1.2 L of the water for 40–45 minutes until soft.
2. 2Step 2. In a second pan, heat the oil and cook the onion for 4 minutes, then add the blended tomato and cook for 8 minutes.
3. 3Step 3. Add the tomato base and carrots to the beans with the remaining water and simmer for 8 minutes.
4. 4Step 4. Lower in the fish and simmer gently for 8–10 minutes, until the flesh is opaque and flakes easily.
5. 5Step 5. Stir the greens through for the final 2 minutes and season lightly.

Allergens for your selection

• Contains: Fish

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.