Courgette, Pea and White Bean Soup with Parsley and Olive Oil

Courgettes, peas and cannellini beans simmered and blended into a smooth, creamy soup with lemon, finished with parsley and olive oil. A vegan lunch with 11g of fibre, ready in 30 minutes.

Lunch

Serves 4

Two white bowls of smooth yellowish-green soup topped with fresh parsley leaves, a drizzle of olive oil and black pepper, with a spoon on a grey stone surface

Ingredients

1 tbsp (15ml) olive oil, plus 2 tsp (10ml) extra virgin olive oil to serve
1 medium onion (about 100g/3½oz), chopped
2 cloves garlic (about 8g), sliced
2 courgettes (zucchini, about 400g/14oz), cut into 2cm/¾in chunks
2 x 400g (14oz) tins cannellini beans, drained and rinsed (about 480g/1lb 1oz drained)
200g/7oz/1⅓ cups frozen peas
800ml/3⅓ cups hot vegetable stock (check the label if you need it gluten-free)
Juice of half a lemon (about 15ml), a pinch of salt and black pepper
A small bunch of flat-leaf parsley (about 10g), leaves picked
Up to 200ml/¾ cup water, to loosen

Method

Heat 1 tablespoon of the oil in a large saucepan (at least 3 litres/3 quarts) over a medium heat. Cook the onion for 5 minutes, until soft, then add the garlic for 1 minute.
Add the courgettes, beans and stock, bring to the boil, then simmer for 8 minutes, until the courgettes are tender. Add the peas and simmer for 2 minutes more.
Take off the heat and blend with a stick blender until smooth, or in batches in a blender, taking care with the hot liquid. Stir in the lemon juice and season with salt and pepper. Add a splash of water if it is too thick.
Serve topped with the parsley, a drizzle of the extra virgin olive oil and black pepper.
Cool any leftovers quickly and keep them in the fridge for up to 2 days, or freeze for up to 3 months. Reheat until steaming hot.

Why it works

A bowl gives you about 11g of fibre and 13g of protein for 240 calories, mostly from the cannellini beans and peas.

Creamy without cream. Blending the beans with the courgettes gives a smooth, velvety soup with no cream or butter, and adds protein and fibre.

Why it is tagged for blood sugar. With 24g of carbohydrate and plenty of fibre and protein from the beans and peas, this soup is less likely to cause a sharp rise in blood sugar.

A light lunch. At 240 calories a bowl, add a slice of wholemeal bread or a spoonful of hummus if you need a more filling meal. It freezes well, so you can keep portions ready for busy days.

Free from gluten, dairy, nuts and soya as written; check the stock label for gluten and celery. For another bean soup, try the minestrone soup with cannellini beans.

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Chicken Cacciatore with Peppers and Olives

Dinner

chicken thighs, olive oil, onion, red peppers, mushrooms, garlic, oregano, rosemary, red wine vinegar, chicken stock, tomatoes, tomato puree, olives, parsley

A pan of chicken thighs braised in tomato sauce with red peppers, mushrooms, black olives and fresh parsley

baked-fish-tacos-lime-slaw

Baked Fish Tacos with Lime Cabbage Slaw

Lunch

white fish, smoked paprika, cumin, garlic powder, chilli powder, olive oil, red cabbage, carrots, greek yogurt, lime, coriander, corn tortillas, avocado

Corn tortillas filled with spiced baked white fish, purple cabbage slaw, avocado and coriander, with lime wedges

greek-salad-chickpeas-feta

Greek Salad with Chickpeas and Feta

Lunch

tomatoes, cucumber, red onion, green pepper, chickpeas, olives, feta, olive oil, red wine vinegar, oregano

A bowl of Greek salad with tomatoes, cucumber, red onion, green pepper, olives, chickpeas and a slab of feta sprinkled with oregano

buckwheat-galettes-egg-spinach-mushrooms

Buckwheat Galettes with Egg, Spinach and Mushrooms

Breakfast

buckwheat flour, eggs, mushrooms, garlic, spinach, emmental, olive oil

A thin folded buckwheat galette with a fried egg in the centre, wilted spinach, mushrooms and melted cheese

crispy-baked-kale-chips

Crispy Baked Kale Chips

Snack

kale, olive oil, smoked paprika, garlic powder, nutritional yeast

A bowl of crispy baked curly kale chips seasoned with smoked paprika

salmon-cakes-lemon-yogurt-dip

Salmon Cakes with Lemon Yogurt Dip and Green Salad

Dinner

potatoes, tinned salmon, spring onions, dill, lemon, mustard, eggs, breadcrumbs, olive oil, greek yogurt, salad leaves, cucumber

Golden baked salmon cakes on a plate with green salad leaves, cucumber, a lemon wedge and a bowl of yogurt dip

baked-ratatouille-chickpeas

Baked Ratatouille with Chickpeas

Dinner

aubergine, courgettes, peppers, red onion, olive oil, herbes de provence, garlic, tomatoes, tomato puree, chickpeas, basil

A baking dish of roasted aubergine, courgette, peppers and red onion in tomato sauce with chickpeas and fresh basil

sheet-pan-chicken-fajitas

Sheet Pan Chicken Fajitas with Peppers and Onions

Dinner

chicken, peppers, red onion, olive oil, chilli powder, cumin, smoked paprika, garlic powder, oregano, lime, wholemeal tortillas, avocado, greek yogurt, coriander

A baking tray of spiced chicken strips with sliced red, yellow and green peppers and red onion, with tortillas on the side

healthy-chicken-vegetable-soup

Healthy Chicken and Vegetable Soup

Lunch

chicken thighs, olive oil, onion, carrots, celery, garlic, thyme, potato, chicken stock, peas, spinach, parsley, lemon

A bowl of clear chicken and vegetable soup with shredded chicken, carrots, celery, potato, peas and parsley

banana-oat-breakfast-cookies

Banana Oat Breakfast Cookies with Walnuts and Raisins

Breakfast

bananas, oats, peanut butter, flaxseed, cinnamon, walnuts, raisins

egg-roll-in-a-bowl-pork-cabbage

Egg Roll in a Bowl (Spring Roll Bowl) with Pork and Cabbage

Dinner

pork mince, garlic, ginger, cabbage, carrots, spring onions, tamari, rice vinegar, sesame oil, sesame seeds

A bowl of stir-fried pork mince with shredded cabbage, carrot, ginger and spring onions, topped with sesame seeds

cajun-prawn-quinoa-bowl-mango-salsa

Cajun Prawn (Shrimp) Quinoa Bowl with Mango Salsa

Lunch

quinoa, prawns, smoked paprika, garlic powder, oregano, cayenne, olive oil, mango, red onion, chilli, coriander, lime, avocado, sweetcorn, rocket

A quinoa bowl with Cajun-spiced prawns, mango salsa, sliced avocado, sweetcorn and rocket

chicken-teriyaki-power-bowl

Chicken Teriyaki Power Bowl with Brown Rice and Broccoli

Dinner

chicken, tamari, honey, rice vinegar, garlic, ginger, cornflour, brown rice, broccoli, carrots, spring onions, sesame seeds

A bowl of brown rice with glossy teriyaki chicken, steamed broccoli and carrots, topped with sesame seeds and spring onions

mocha-protein-smoothie-coffee-banana

Mocha Protein Smoothie with Coffee, Banana and Cocoa

Snack

coffee, banana, greek yogurt, cocoa, oats, milk, cinnamon

A glass of creamy chocolate brown mocha smoothie made with coffee, banana, cocoa and Greek yogurt

mixed-berry-protein-smoothie-bowl

Mixed Berry Protein Smoothie Bowl

Breakfast

mixed berries, banana, greek yogurt, milk, raspberries, pumpkin seeds, chia seeds, almonds

A thick purple berry smoothie bowl topped with fresh raspberries, pumpkin seeds, chia seeds and flaked almonds

green-protein-smoothie-spinach-pineapple

Green Protein Smoothie with Spinach, Pineapple and Greek Yogurt

Breakfast

greek yogurt, spinach, pineapple, banana, chia seeds, milk

A tall glass of bright green smoothie made with spinach, pineapple, banana and Greek yogurt

besan-chilla-chickpea-flour-pancakes

Besan Chilla (Chickpea Flour Pancakes) with Spinach and Tomato

Breakfast

gram flour, cumin, turmeric, onion, tomatoes, spinach, chilli, coriander, soy yogurt

Golden chickpea flour pancakes flecked with spinach, tomato and coriander, served with a bowl of yogurt

roasted-red-pepper-tomato-soup

Roasted Red Pepper and Tomato Soup with Butter Beans

Lunch

red peppers, tomatoes, onion, garlic, olive oil, smoked paprika, butter beans, vegetable stock, basil, greek yogurt

A bowl of smooth orange-red roasted pepper and tomato soup with a swirl of yogurt and fresh basil

lemon-dill-fish-parcels

Lemon and Dill White Fish Parcels with New Potatoes and Green Beans

Dinner

cod, new potatoes, green beans, courgette, lemon, olive oil, dill, capers, garlic

An opened baking paper parcel of white fish with lemon slices, dill and capers on courgette, with new potatoes and green beans

turkey-burgers-apple-slaw

Turkey Burgers with Crunchy Apple Slaw

Dinner

turkey mince, oats, eggs, red onion, garlic, mustard, wholemeal bread, lettuce, tomatoes, cabbage, carrots, apple, greek yogurt, cider vinegar

A turkey burger in a wholemeal bun with lettuce and tomato, served with a bowl of apple and cabbage slaw

beef-bibimbap-bowl

Korean-Style Beef Bibimbap Bowl with Brown Rice

Dinner

steak, tamari, garlic, honey, sesame oil, brown rice, spinach, carrots, courgette, mushrooms, eggs, gochujang, rice vinegar, sesame seeds, spring onions

A bowl of brown rice topped with sliced beef, spinach, carrot, courgette, mushrooms and a fried egg, with sesame seeds and gochujang sauce

homemade-trail-mix

Homemade Trail Mix with Nuts, Seeds and Dark Chocolate

Snack

almonds, walnuts, cashews, pumpkin seeds, raisins, dark chocolate, cinnamon

A bowl of homemade trail mix with almonds, walnuts, cashews, pumpkin seeds, raisins and dark chocolate chunks

tzatziki-vegetable-sticks

Tzatziki with Vegetable Sticks

Snack

greek yogurt, cucumber, garlic, olive oil, lemon, dill, mint, carrots, red peppers, celery

A bowl of thick tzatziki with dill and olive oil, surrounded by carrot, red pepper and celery sticks

quinoa-porridge-pear-cinnamon

Quinoa Breakfast Porridge with Pear and Cinnamon

Breakfast

quinoa, soy milk, pear, cinnamon, walnuts, maple syrup

Two bowls of creamy quinoa porridge topped with sliced pear, toasted walnuts and a drizzle of maple syrup

vietnamese-chicken-noodle-salad

Vietnamese-Style Chicken and Herb Noodle Salad

Lunch

chicken breast, rice noodles, fish sauce, lime, honey, garlic, chilli, carrots, cucumber, lettuce, mint, coriander, peanuts

A bowl of rice noodle salad with sliced chicken, carrot and cucumber matchsticks, fresh mint and coriander and chopped peanuts

harissa-chicken-cauliflower-chickpeas

Harissa Chicken Thighs with Roasted Cauliflower and Chickpeas

Dinner

chicken, harissa, garlic, olive oil, cauliflower, chickpeas, red onion, cumin, greek yogurt, lemon, parsley

A roasting tray of harissa chicken thighs with browned cauliflower, chickpeas and red onion, with a bowl of lemon yogurt and parsley

mushroom-white-bean-stroganoff

Mushroom and White Bean Stroganoff with Brown Rice

Dinner

brown basmati rice, mushrooms, olive oil, onion, garlic, smoked paprika, vegetable stock, cannellini beans, mustard, greek yogurt, spinach, parsley

A plate of creamy mushroom and white bean stroganoff with wilted spinach and parsley, served over brown rice

baked-apples-oats-walnuts

Baked Apples with Oats, Walnuts and Greek Yogurt

Snack

apple, oats, walnuts, cinnamon, maple syrup, butter, greek yogurt

Four golden baked apples stuffed with an oat and walnut filling in a small baking dish, with a bowl of Greek yogurt

peanut-butter-protein-bars

No-Bake Peanut Butter Protein Bars

Snack

peanut butter, oats, protein powder, honey, milk, dark chocolate

Stack of homemade no-bake peanut butter protein bars with a dark chocolate topping, cut into squares

lentil-shepherds-pie-sweet-potato

Lentil Shepherd's Pie with Sweet Potato Mash (Vegan)

Dinner

105

green lentils, sweet potato, mushrooms, carrots, celery, onion, garlic, peas, tomatoes, tomato puree, vegetable stock, tamari, thyme, soya milk, olive oil

Lentil shepherd's pie with golden sweet potato mash topping in a baking dish, with a portion served on a plate

baked-cod-tomatoes-olives-butter-beans

Baked Cod with Tomatoes, Olives and Butter Beans

Dinner

cod, butter beans, tomatoes, olives, capers, red pepper, onion, garlic, spinach, lemon, parsley, smoked paprika, olive oil

Baked cod fillets on a tomato sauce with butter beans, black olives, capers and spinach in a pan, with lemon and parsley

steak-sweet-potato-wedges-chimichurri

Steak with Sweet Potato Wedges and Chimichurri

Dinner

beef steak, sirloin, sweet potato, broccoli, parsley, oregano, garlic, red wine vinegar, chilli, olive oil, smoked paprika

Sliced medium-rare sirloin steak with green chimichurri sauce, roasted sweet potato wedges and tenderstem broccoli