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


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


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.