After 45 years of living in this body I have come to realise that I now need to add more protein to my diet. For me, protein helps to keep my stomach fuller for longer and I hate getting hangry! This year I’ve started to add more plant and meat based protein to my diet.
In the past I would have made a tomato soup with beans. It suddenly dawned on me that it’s not enough protein. So I decided to add chicken and hey presto, I’m walking away from the table not hungry for the sweet stuff. Below is a video and recipe for you.
What foods keep you fuller for longer? Let me know in the comments below and please don’t forget to like and follow me.
Equipment
- Small bowl
- Bowl
- Sharp knife
- Chopping board
- Slow cooker
- Tablespoon
- Teaspoon
- Stirring spoon
- Fork x 2
- Blender
Ingredients
- Chicken x 500g
- Onion x 1
- Carrot x 1
- Celery x 1 stick
- Tinned tomatoes x 1 400ml tin
- Vegetable stock, chicken stock or bone broth x 600ml
- Dried cannellini beans x 300g or 2 400g tins
- Tomato puree x 2 tbsp
- Tamari x 2 tbsp
- Dried Oregano x 1 – 2 stalks or dried x 1 tsp
- Salt and pepper to taste
- Basil x 1 – 2 handfuls
Method
- Measure the amount of beans or chickpeas you will need for your recipe.
- Put them into the large bowl, if you haven’t already then cover in enough water and then a couple of inches above.
- Soak the beans in the fridge overnight.
- You may want to use a bowl with a lid.
- The next day remove the beans from the fridge and pour any excess water through the colander.
- Rinse under the tap.
- Put the beans into the large saucepan.
- Again pour enough water to cover the beans plus a two inches above.
- Add in the baking powder and salt to your taste.
- Turn the hob onto high and bring to the boil.
- When the pan starts to boil turn the heat down to low.
- Leave to simmer until most of the water has disappeared.
- Then drain through the colander and rinse under the tap.
- Put the beans into the slow cooker pot.
- Peel and roughly chop the onions.
- Peel the carrot and slice and dice into small pieces.
- Slice the celery into 1/2 centimetre pieces.
- Then add these to the slow cooker.
- Add in the tinned tomatoes and stock or bone broth and stir these ingredients together.
- Next add in the cooked cannellini beans, tahini, tomato puree,dried oregano to the pot.
- Season with salt and pepper to taste.
- Stir all the ingredients around in the pot until everything is well mixed together.
- Turn the slow cooker on low for 5 – 6 hours or on high for 2 – 3 hours.
- Meanwhile preheat the oven and put a baking tray in at the same time.
- When the oven has preheated remove the baking tray.
- Add oil to the base of the tray if necessary.
- Put the chicken into the tray.
- Place the tray in the oven and cook for 25 – 30 minutes.
- Or until the juices run clear from the chicken.
- Once cooked remove from the oven and leave to cool.
- When the chicken is cold enough to touch shred it with the forks by pulling it apart.
- An hour before the end of cooking time, turn the slow cooker off and leave the soup to cool.
- Once it has cooled add it into the food processor and add the basil too.
- The process may need to be done in two batches as the food processor may not be big enough for all the soup.
- Use the measuring jug if necessary.
- Put the soup back into the slow cooker and keep on ‘keep warm’ until ready to serve.
- Finally, serve with the shredded chicken bread or wraps and enjoy.
Tomato and Basil Soup with Shredded Roast Chicken was a warming soup we enjoyed on a cold evening. It was very easy to prepare and cook. All the ingredients in this meal are freezable so it could be made into a double batch. Plus it makes tasty leftovers for lunch the next day too. However you decide to eat/drink this soup, as always, please enjoy. Thank you xxx
Googies Kitchen Life 