Carrot and Cannelini Bean Soup

Serves 1

3 Veg, 1 Prot, 1 Fat




100g chopped onions

200g carrots

5ml olive oil

100g cooked cannelini (white) beans

200ml chicken stock

1/4 tsp ground cumin

1/4 tsp ground coriander

1/4 tsp (or more!  :P) chopped garlic

Red pepper flakes (I like it quite spicy, so I added quite a bit)

Salt and Pepper to taste

Fresh coriander to serve


Fry onion and spices in olive oil.  Add the rest of the ingredients and simmer until carrots are soft.  Add more chicken stock if needed.  Liquidise and serve with fresh coriander.

Vegetarians:  Use veggie stock instead!


White Bean and Sage Pate

Marvelous for Meatless Monday!


100g cooked white beans (I used canned cannelini beans)  This should work well with chickpeas, lentils and butterbeans

1/4 tsp crushed garlic

a squirt lemon juice

1/2 tsp olive oil (I used lemon infused olive oil)

5 fresh sage leaves

Salt and white pepper to taste

Fresh thyme to serve


Blitz together and serve on crackers or melba toast (I had Cracked Black Pepper Ryvita) and fresh thyme, and a fresh green salad.

1 Prot, 2 CC, 1 Veg (salad)