spiced lentil pea bean and tomato soup

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. 

Velvety Smooth potato and cheese soup | liquid diet | bariatric surgery diet | reflux diet | low-cal | low-fat

Velvety potato and cheese soup

This is another one of the recipes I developed for my liquid diet after my gastric sleeve weight-loss surgery.  It is, however, a delicious, velvety-smooth, low-cal, low-fat soup suitable for all the family, and suitable for those following any low-fat diet, including those on a reflux diet. 

Velvety Smooth potato and cheese soup | liquid diet | bariatric surgery diet | reflux diet | low-cal | low-fat

Ingredients (for 2 tiny portions for liquid post-bariatric-surgery diet) – increase as required

  • Approx. 250ml chicken or vegetable stock (I used my home-made hen stock, but any good stock, even made with stock cubes/pots, will work)
  • 1 small potato
  • 1 low-fat cheese triangle

Method

Peel the potato and cut it into small cubes.  Place it in a small saucepan with the stock and bring to the boil, then cover and simmer for approximately 15 minutes, until the potato is fully cooked and very soft. 

Add the cheese triangle and place everything in a fine blender (I used my Nutribullet). 

Serve and enjoy! 🙂

Note: This super-velvety creamy soup is also delicious with the addition of a sprinkle of chilli powder and garlic granules/powder (I always use the ‘aglio e peperoncino’ mix I get from Italy, but you can just add both ingredients separately). 

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. 

Seared tuna steak with salsa and cous-cous

Another low-cal, low-fat, low-carb quick lunch / dinner

seared tuna steak with salsa and cous-cous

This is another one of my quick lunches for the pre-surgery diet before I have my weight-loss surgery, though of course it’s a delicious dish in its own right.  If you are not following a strict pre-op diet for bariatric surgery, feel free to adjust the quantities, of course, though I found this to be surprisingly filling!

Ingredients (for one person)

  • small tuna steak (approx. 100g)
  • 3 small tomatoes
  • 2tbsp cooked cous-cous (seasoned with a pinch of salt at time of cooking)
  • salt (to taste)
  • garlic (to taste; fresh or granules – if fresh, crush or chop very finely)
  • chilli (to taste; fresh or powder – if fresh, chop very finely)
  • coriander leaves (to taste; fresh or dried – if fresh, chop finely)

Method

Cook the cous-cous and set aside. If you really want to give the whole dish a kick, you can add garlic and chilli to the cous-cous straight after cooking.

Cut the tomatoes into very small chunks, season to taste with salt, garlic, chilli and coriander leaves.  I used dry store-cupboard ingredients for this as I wanted a fuss-free, quick lunch, but of course you can use fresh ingredients for an even richer, fresher flavour! Set aside. 

Pre-heat a griddle or non-stick pan until it’s sizzling hot.  Lightly season the tuna with salt, garlic and chilli (powders work best here so you don’t burn the fresh ingredients, and they stay on the tuna steak better).  Place on the hot griddle and sear for a minute or two, then turn over and sear the other side.  The aim is for the middle to stay nice and pink (that’s how I like it, but of course you can cook it more thoroughly if you prefer your tuna well-cooked). 

Serve the tuna with the tomato salsa and cous-cous on the side. 

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.