Cold nights and a piping hot bowl of soup – the perfect combination! Here in Part 2 Alison Hampton shares more of her delicious weight busting soup recipes.
Split pea and lentil soup
– 2 tsp ground cumin or cumin seeds
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– 1 tbsp olive oil
– 1 red onion, chopped
– 150g red split lentils
– 850ml vegetable stock or water
– 400g tin of tomatoes
– Half a tin of chickpeas, rinsed and drained
– A small bunch coriander, chopped
1. Heat the oil and cook the onion and cumin for 5 mins.
2. Stir in the lentils, stock and tomatoes, then bring to the boil. Simmer for 15 mins until the lentils have softened.
3. Blend the soup in a food processor until smooth, pour back into the pan and add the chickpeas. Heat gently, season well and stir in the coriander.
Enjoy it with some toasted rye bread or pitta bread. Lentils and chickpeas are low in calories and add good fibre to support normal digestion.
The mixture of soluble and insoluble fibre helps to slow the rate of digestion and regular consumption of pulses is found to increase satiety for up to 4 hours.
The lycopene rich tomatoes have the benefit of adding antioxidants to the soup.
In a recent study published by The International Journal of Applied and Basic Nutritional Sciences, 30 young women given daily tomato juice for two months in addition to their normal diet resulted in a lower BMI and body weight. Compounds in tomatoes alter signals in the body’s adipose tissue, which promotes change in body weight.
Green pea, green tea and mint
– A small bunch of spring onions: trimmed and chopped
– 1 sweet potato, peeled and chopped
– 1 clove of garlic – crushed
– Around 900g of fresh or frozen peas
– 2 tbsp fresh mint, chopped
– 3 green teabags (or Pukka cool mint green)
– 800 mls of boiling water
– 1 tbsp crème fraiche
1. Pour the boiling water over the teabags and allow to infuse for a few minutes.
2. Discard the teabags and place in a saucepan with the spring onions, potato and garlic.
3. Bring to the boil and then simmer for 15 minutes or until the potato is soft. Add the peas and simmer for a further 5 minutes.
4. Stir in the mint and cool slightly before blending. Swirl in crème fraiche when serving.
Metabolism boosting soup
I love pea soup. In fact, I love green peas with anything! But the active ingredient in this soup is green tea, which alters fat metabolism.
The combination of the catechins in green tea and its caffeine content stimulate fat oxidation even at rest. One study found that green tea consumption increased energy output by almost 5%.
Mint has analgesic, anti-inflammatory, antispasmodic and antioxidant effects. Mint reportedly reduces appetite, it also calms digestion and increases intestinal movements.
Connect with Expert Alison Hampton.
– Li. Y., Chang. Y.Y., Huang. H. C., Wu. Y., Yang.M. and Chao. P. (2014) Tomato juice supplementation in young women reduces inflammatory adipokine levels independently of body fat reduction. The international journal of applied and basic nutritional sciences
Cabrera. C., Artacho. R., and Giménez. R. (2006) Beneficial effects of green tea – a review. Journal of the American College of Nutrition Vol 25 (2)
Ahuja. K., Robertson. I., Geraghty. D. P., and Ball. M. (2006) Effects of chili consumption on postprandial glucose, insulin, and energy metabolism. The American Journal of Clinical nutrition Vol 84 (p 64-69)
Mashhadi. N., Ghiasvand. R., Askari. G., Hariri. M., Darvishi. L., and Mofid. M. (2013) Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence. International Journal of Preventative medicine.
Ekanayaka. R. A. I., Ekanayaka. N.K., Perera. B., and De Silva. P.G.S. (2013) Impact of a Traditional Dietary Supplement with
Coconut Milk and Soya Milk on the Lipid Profile in normal free living subjects. Journal of Nutrition and Metabolism Vol 2013