•  1 tablespoon Olive oil 
  •  1 chopped red onion
  •  2 chopped celery stalks
  •  2 diced carrots
  •  2 cloves of chopped garlic
  •  500ml of water 
  •  One cube of low salt vegan veg stock 
  •  One tablespoon of pure Canadian maple syrup (preferably golden for its delicate taste)
  •  400g of diced tomatoes (one tin)
  •  400g of drained and rinsed Cannellini beans
  •  1 tablespoon of fresh thyme
  •  1 tablespoon of Italian seasonings
  •  Salt and pepper to taste 
  •  200g of washed fresh spinach
  •  4 slices of seeded vegan sourdough bread, to serve


  • 1. In a large saucepan, on a medium heat, preheat your olive oil then add the onion, fresh thyme, celery, carrots and garlic. Stir until soft (about 3-4 minutes).
  • 2. Add the water, stock cube, tomatoes, maple syrup and the seasoning to the vegetables then change the heat from medium to high heat.
  • 3. When the soup begins to boil, cover and simmer the soup for 20 to 25 minutes.
  • 4. Add the spinach, Cannellini beans salt, pepper to taste and cook for another 5 minutes.
  • 5. Toast the sourdough bread and serve with the soup for dunking.

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