1 tin chopped tomatoes
1 tin chicken stock using tomato tin to measure
1/2 cup each of carrot, turnip, onion, courgette & mushroom all chopped
1/2 tin red kidney beans
1/2 teaspoonful of cumin
Chilli flakes to taste, some like it hot!
1/2 teaspoonful dried oregano
Put in pan and simmer until cooked for about 20 minutes, easy!
Ingredients for 2
1 tin baked beans 415g
1 medium size of your favourite apple.
Open the tin of beans. Chop half the apple and mix in with the beans. Keep the other half of the apple for your pudding. It sounds silly but it is 200 Kcal and quite satisfying for a lunch. If you like hot sauce, add some to the beans mix.
4 large “field” mushrooms
1 tub Boursin Light
2 medium tomatoes
Spray mushrooms lightly with oil, divide and spread the Boursin on the mushrooms. Slice tomato and put on top. Salt, pepper and fan oven at 180C for 15 minutes. Tastes great!
2 teaspoonfuls of vegetable oil
1 chopped onion
1 teaspoonful of grated ginger
1 chopped garlic clove
2 teaspoonfuls of garam masala
Chilli flakes to taste
3/4 pint chicken stock
1 large chopped carrot
1/2 of a 14oz tin of chickpeas, drained
2 oz of chopped green beans
2 sticks of chopped celery
4 halved cherry tomatoes
Heat the oil and fry the onion, ginger and garlic for one minute. Add the garam masala and chillies and give one more minute. Then add the stock and carrot. Simmer for 15 minutes then add the chickpeas. Use a stick blender to whize the soup a little or use a masher. Stir in the rest of the ingredients and simmer for 10 more minutes. Decorate with some fresh coriander if you have some.