Bean & Tomato Vegetable Soup
How about a cup of soup (200m) with a low carb samba for lunch. Here is a soup option.
Beans are a great fibre for weight-loss and they are a plant protein for a day when you are taking a break from animal food. The Edamame beans are sold in Dunnes at the sushi counter or in the frozen section. Soy protein is good for lowering cholesterol. The zest of lemon gave it a really nice fresh kick.
Makes 5 x 200ml servings
1 Serving: Carb 15g Kcals 145 Protein 7g Fat 7g Fibre 7g
Ingredients
5 x 200ml Cups of Soup
15ml, I tablespoon olive oil
100g, 1 onion, chopped
150g, 4 celery sticks, chopped
120g, half a courgette, chopped
5g, 1 clove garlic
2 tsps Garam Masala
500ml vegetable stock
6 x 65g medium tomatoes, (instead of tin)
400g tin chickpeas, drained and washed
100g Edamame beans
zest of 1 organic lemon and juice ½ lemon
50g, large handful coriander or parsley
Method
Heat the oil in a large saucepan, then fry the onion, celery, courgette, tomatoes in quarter chunks and garlic gently for 10 mins until softened, stirring frequently. Add in the Garam Masala and fry for another min. Give it a little pulse with the blender, especially the tomatoes but leave chunks.
Turn up the heat, then add the stock, chickpeas, edamane and season with black pepper. Turn down to a simmer. . Add the zest, the lemon juice and the chopped fresh parsley. I let it simmer at 1 on my induction hob for an hour until we were ready for lunch.
