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The creamy texture of black-eyed peas works particularly well in warming, spicy soups. This one is filling enough to make a hearty main course. A scattering of grated cheese melting into the soup and an accompaniment of heated tortillas provide the finishing touches.
Roasted vegetable and kidney bean soup Peel, deseed and cube ½ butternut pumpkin (about 350 g). Put on a baking tray with 1 halved onion, 1 halved parsnip and 1 thickly sliced leek. Drizzle over 1 tbsp olive oil, then add 2 sprigs of fresh thyme. Roast in a preheated 200ºC oven for 45 minutes, turning occasionally. Discard the thyme, then tip the vegetables into a saucepan. Mix in 1 can red kidney beans (about 400 g), drained and rinsed, and 1 litre vegetable stock, preferably homemade. Purée, then stir in a second can of kidney beans and season. Heat thoroughly, then ladle into bowls and swirl 1 tsp pesto in each. * There is a lot of stock in this recipe so if you're not using a homemade stock, make sure to use a salt-reduced brand or dilute the stock with water.
Pulses are an excellent source of dietary fibre. Rinse canned pulses well to help to remove the sugars that can cause unwanted side-effects, such as wind and bloating. * The mature tasty cheese adds a rich flavour, so you don't need to use much of it.
GI estimate low.