I made this yesterday after my morning run in between Storm Alex rain showers - it’s a brilliant store-cupboard option as it’s mainly made from tins of beans and veg. But it tastes fresh and zingy thanks to the lime and the kefir - or yogurt if you don’t have kefir - and you can make it super fast. Freezes so well too. It comes from my book, The Dirty Diet - Ditch the Guilt, Love Your Food, which helps you lose weight and improve your gut health by including lots of probiotics - friendly bacteria - as well as prebiotics - which keep those bacteria happy!
Mexican Smoky Bean Soup with Kefir Swirl
142 calories, 7g protein, 3 servings of veg
Makes 4 servings
Preparation time: 5 minutes
Cooking time: 6 minutes
1 tsp extra-virgin olive oil
1 medium red onion, chopped
1 medium yellow pepper, cut into pieces
1 tsp cumin
10g/2 tsp chipotle chilli paste
½–1 tsp chilli powder
1 x 400g tin chopped tomatoes
300–500ml vegetable stock, home-made or made with
2 tsp vegetable bouillon powder
1 x 400g can mixed beans in water, drained
100g sweetcorn kernels, frozen or tinned
Juice of ½ lime
To serve:
60g dairy or coconut kefir - or a teaspoon of yoghurt per serving
Fresh coriander leaves or zest from the lime
Heat the oil and fry the onion, yellow pepper, cumin, chipotle paste and chilli powder together in a large saucepan for 3 minutes.
Add the tinned tomatoes, stock, beans and sweetcorn. Heat through for another 3 minutes.
Squeeze the lime into the soup and, if you like, use a hand blender to blend some of the beans and vegetables for a thicker texture.
Season, and serve with kefir swirled through and the coriander on top.
VARIATIONS: Use whichever beans you have to hand – black or pinto beans work well.
Serve with a slice of toast with sliced avocado.
Taken from my book The Dirty Diet - Ditch the Guilt, Love Your Food, which helps you lose weight and improve your gut health by including lots of probiotics - friendly bacteria - as well as prebiotics - which keep those bacteria happy!