Bariatric-friendly Ham and Borlotti Bean Soup

The weather seems to be turning chilly again and I am hankering after soup..but a hearty one! This recipe, using cooked ham, canned beans and shredded cabbage fits the bill perfectly. You can use other canned beans and pulses like butterbeans, chickpeas or kidney beans. A little grated Parmesan over the top and crusty Ciabatta bread makes it a wonderful and flavoursome one-pot meal.

 

HAM AND BORLOTTI BEAN SOUP WITH TOMATO

Ingredients

Fry Light cooking spray

1 large onion, chopped

1 red pepper, seeded and chopped

150g cooked ham or gammon, diced

1 litre hot chicken stock

400g can chopped tomatoes with basil

400g can borlotti beans, drained and rinsed

150g Savoy or cavalo nero cabbage, finely shredded

salt and freshly ground black pepper

Method

1.  Spray a large saucepan with Fry Light. Add the onion and pepper and cook for 10 minutes, until softened.

2.  Add the ham and cook for 1 minute. Add the stock and tomatoes, bring to the boil, reduce the heat and cook, uncovered, for 15 minutes, until reduced by about a quarter in volume.

3.  Using a ladle, place about one-third of the soup in a food processor or blender and blitz to make a thick puree. Return to the pan and mix well.

4.  Return the pan to a high heat, add 250ml boiling water and the beans. Bring to the boil then add the cabbage. Simmer for 3 minutes or until the cabbage is just tender. Season to taste and serve.

SERVES 4

WLS PORTION: 1/2

* suitable for freezing

CALORIES: 150

PROTEIN:  14.3g

CARBOHYDRATE:  17.1g

FAT:  2.9g

Image courtesy of  Waitrose, where more than 5,000 recipes can be viewed at www.waitrose.com