Bean and tomato soup

Back to the soup-for-lunch plan today, as the fruit plan on Day 10 left us ravenously hungry by bedtime. The beans should make this soup filling enough to keep us going until later than we managed on Day 10 and still leave 400 calories for supper. If you’re using dry beans, you need to think about this dish a day in advance so that you have time to soak them.

Recipe for Bean and tomato soup (serves 4)

Haricot beans150g dried haricot beans
1 tsp oil
2 small onions (115g), peeled and diced
1 clove garlic, peeled and finely chopped
2 carrots (100g), diced
½ tsp smoked paprika
250ml tomato sauce (mine was made from blended fresh tomatoes, simmered for an hour or two to concentrate the purée – you could also use blended canned tomatoes)
300ml water or stock
1 tsp cider vinegar
salt and pepper
5g parsley, chopped

Total calories per serving: 75

Method: Soak the beans in water for 24 hours. Drain them, put them in a pan, cover with fresh water and bring to the boil. After ten minutes of boiling, reduce to a simmer and cook for about an hour or until tender. When the beans are done, blend most of them along with the water they cooked in (for me this made about 500ml of liquid), reserving some of the beans to add whole to the soup.

Heat the oil in a pan and add the onions, garlic, carrots, and smoked paprika. Cook for 5-10 minutes until the onions are translucent and then stir in the tomatoes, blended and whole beans, and the water or stock (the quantity of water or stock will depend on how much liquid you got from blending the beans and how thick you want the soup: just add what seems right).

Simmer until the carrots are tender (about 20 minutes), then remove from the heat, stir in the vinegar, seasonings, and parsley and serve, putting a little parsley on top for decoration if you feel so inclined. The vinegar and parsley are there for flavour, but also because they can help your body to digest beans if you don’t eat them very often.

The soup felt very filling and hearty. Now to see if it will keep hunger pangs at bay until supper!