Spiced bean, pea, lentil and tomato soup

This is a really hearty soup suitable for the whole family.  I made it as part of my liquid post-gastric-sleeve diet, but it would be equally suitable for anyone on a low-fat diet, or a reflux diet, or of course just someone who enjoys a wholesome nourishing soup! 

Because I need to be on liquids with ‘no bits’, I blitzed it as finely as I could, then put it through a sieve, but under other circumstances, I’d either just blitz it but not sieve away all the fibre goodness from the bean and lentil hulls, or would take some of the beans and lentils out before blitzing, then add them back in, to give the soup more of a chunky feel, so it’s up to how you like your soup! 

spiced bean pea lentil and tomato soup

Ingredients (for 2 very generous portions for people not on my diet!)

  • 2 handfuls dry cannellini beans (these may need soaking in cold water overnight before you cook them – check the pack for instructions)
  • 2 handfuls dry yellow split peas (these may need soaking in cold water overnight before you cook them – check the pack for instructions)
  • 1 handful dry green lentils (these may need soaking in cold water overnight before you cook them – check the pack for instructions)
  • 1 handful dry red lentils (these may need soaking in cold water overnight before you cook them – check the pack for instructions)
  • 400g tinned chopped tomatoes
  • 1l chicken or vegetable stock (I used 2 Knorr Chicken Stock Pots and 1l water)
  • 0.5l water
  • half a teaspoon Ras El Hanout spice mix
  • optional: low-fat cheese triangle (1 per portion) or a sprinkling of powdered milk or whey protein powder to add more protein into the soup (for post-bariatric surgery liquid diet supplementation)
  • optional: sea salt, to taste

Method

Place all ingredients (aside from the salt) in a large saucepan or stockpot and bring to the boil.  Boil on a high heat for 10 minutes. 

Turn the heat down, cover, and simmer / boil gently for about an hour and 20 minutes, checking that the beans and lentils are soft and easily squashable (otherwise cook a little longer). 

Liquidise in a jar blender or using a hand-held blender in the saucepan, then, if you’re using this for the post-bariatric surgery liquid diet, sieve to ensure there are no bits left.  If you are not following this diet, and prefer a chunkier soup, you can either just liquidise it but not sieve it, or take out some beans and lentils before liquidising the soup, then add those back in, so it has a more chunky texture.

Taste and add a sprinkling of sea salt if you feel it needs it.

Note: If you are following a post-bariatric surgery liquid diet and need to supplement your liquid nutrition with protein, you can add a little powdered milk, whey protein powder, or a cheese triangle melted into the soup. 

Serve and enjoy! 

Gloriously simple, gloriously good!

Disclaimer: I am not a dietitian or medical professional.  These are simply ideas based on meals I have created to suit my own dietary needs and, as I’ve enjoyed them, I wanted to share them. If you are unsure about the suitability of any ingredients or recipes on my blog for your own requirements, please check with a health professional first. 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.