Weekly Meal Plan:
5:2 Recipes and Smoky Mexican Bean Soup
(170 Calories a Bowl)
I am a day late for my weekly meal plan, but, I still have a plan and a new recipe to share with you today, a delectable Smoky Mexican Bean Soup recipe, which is ONLY 170 calories a bowl – and is perfect for a cold summer’s fast day! Regular readers of Lavender and Lovage will see that I have been on a bit of a Mexican roll lately, and I shared a Secret Recipe Club duo of recipes yesterday with Quick & Easy Salsa and Baked Garlic Pita Chips, it’s all of this cold summer weather we are having, it makes me crave spices as well as soups and other comfort dishes. I do have some lovely salad recipes to share this week, and a NAUGHTY cheesecake recipe too, just to make everything seem more balanced on the treats front! But for today, I am sharing a low-calorie spicy soup recipe as well as my proposed weekly meal plan. Last week saw me engage in National Vegetarian Week, and my meal plan was totally veggie with a low-calorie Rainbow Stir-Fry with Quorn leading the menu; this week is still vegetable driven but with some meat added here and there, as well as a return to my usual “Fish on Friday” recipe posts too……I hope you enjoy my weekly meal plan and are inspired to make some of the recipes. Do let me know if you make any, as I value all feedback and comments on my site, and try wherever possible to respond. Have a great last week in May, and let’s hope that summer is NOT far away, as June approaches this weekend. Karen
Weekly Meal Plan:
Monday 27th May:
Fast Day (500 calories)
Breakfast: Low-Fat Yoghurt with small Apple = 100 cals
Lunch: Smoky Mexican Bean Soup = 170 cals
Tea: Wild Garlic and Chilli Sweetcorn Fritters and salad = 200 cals
Total: 470 Calories (+ 35 cals for 100ml skimmed milk)= 505 calories
Tuesday 28th May:
Friends for dinner:
Baked Mushroom Risotto; Pesto Pasta Bake with Salad and Garlic Bread and Fudge Brownies and Ice Cream
(some recipes to follow)
Wednesday 29th May:
Fast Day (500 calories)
Brunch: LOW CALORIE Breakfast Omelette Recipe = 170 cals
Tea: Chinese Garlic,Ginger & Honey Chicken with Noodles = 200 cals
Snacks: Two Latte Coffees = 140 calories
Total = 510 Calories
Thursday 30th May:
Crispy Kale and Chorizo Tapas Salad with Sherry Dressing (Recipe to follow)
Friday 31st May:
Fresh Fish – Probably Salmon or Hake – recipe to follow
Weekend 1st/2nd June:
Baking: Kiwi and Ginger Cheesecake (Recipe to follow)
Saturday Lunch Salad: English Garden Salad with Egg and Cheese
Smoky Mexican Bean Soup (170 Calories a Bowl) Recipe:
Smoky Mexican Bean Soup (Low-Calorie)
|Prep time||5 minutes|
|Cook time||25 minutes|
|Total time||30 minutes|
|Meal type||Appetizer, Lunch, Main Dish, Snack, Soup, Starter|
|Misc||Pre-preparable, Serve Hot|
|Occasion||Barbecue, Casual Party, Halloween|
|By author||Karen S Burns-Booth|
- 1 small onion (peeled and finely chopped)
- 2 cloves garlic (peeled and crushed)
- 4 sprays of Fry Light, low-fat spray (I used sunflower oil Fry Light)
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon chipotle chilli powder (or normal chilli powder)
- 200g tinned, chopped tomatoes
- 300ml vegetable stock
- 200g tinned, red kidney beans (drained and rinsed in water)
- 1/2 teaspoon oregano
- 2 tablespoons low-fat creme fraiche or sour cream (to serve)
- salt and freshly ground black pepper
- smoked paprika or chipotle chilli powder
A delectable spiced soup with the smoky flavours of chipotle chilli, as well as warm cumin and coriander. This vegetarian Mexican bean soup is hearty and comforting and with only 170 calories a bowl, it;s perfect for anyone following the 5:2 diet for a fast day, as well as weight watchers (3 old points per serving). The recipe is based on and is adapted from an old WW recipe booklet, from about 18+ years ago, and has been altered to suit my family's tastes, with less fat and more spices.
|Step 1||Heat a saucepan with a lid over a medium heat and spray the Fry Light oil in to it, then add the onion and garlic and cook over a low heat for 5 minutes until soft and lightly coloured.|
|Step 2||Stir in the cumin, coriander and chipotle chilli powder and cook for a further minute.|
|Step 3||Add the chopped tomatoes, stock, kidney beans and the oregano, season to taste with salt and pepper and bring to the boil. Cover the pan and simmer gently for 15 minutes, stirring occasionally.|
|Step 4||Ladle the bean soup into warmed bowls and serve it topped with the crème fraiche or sour cream, and a sprinkling of paprika or chilli powder.|
As usual, I have linked this meal plan to Mr’s M’s Meal Planning Monday!
That looks immensely satisfying and delicious, and just the thing for a cold spring day. I do enjoy hearty soups but I hope the summer comes some time….
looks wonderful lovely pictures
Lesley Bain says
Will definitely be trying this one on my fast days, thanks for making them so easy with your scrummy recipes Karen, I think I would be living on boiled eggs otherwise 🙂 x
Tracy Nixon says
Soupa Doupa Souperb!!! LOL We all love soup in our house – I make lots but buy lots too, as many brands make soup that tastes home made!!! Soup is a great tummy warmers and makes you feel better when you aren’t feeling too good 🙂
Just starting this 5:2 malarky and been researching recipes all morning – looking for the perfect meal plan before I start my day!
Your site and your recipes win hands down, despite the weather and seasonal differences (I’m in Melbourne, Australia).
So many thanks.
Hope this site is a paying concern for you – it’s way more professional than many of the magazine-driven sites.
Thanks so much Jane!
What a great comment it wake up and read!
I am in the process of compiling several ebooks on the 5:2 diet and meal plans, and they will be for sale on my site this year!
Do keep popping back as I create new recipes, thanks for the support too!
Vicky Walker says
Am news to the 5 :2 and have found you page with lots of wonder recipes! Can I double check Is the 170 cals for just the soup or the soup with sour cream? Thanks
Karen Burns-Booth says
Hi Vicky, yes, the total calorie count includes the creme fraiche which must be low-fat and not full-fat! Karen 🙂