Soup is a fine thing to have for dinner, whether Fasting or not.  Easy to prepare, soup recipes make more than one night’s portion, so you have quick meals in reserve. In the past I have shown you Chicken Noodle Soup on January 18, Venison Chili on March 4, and Cream of Asparagus Soup on April 1.  Today we will expand our repertoire. If you wish to serve a soup of your own on a Fast Day, just be sure that it is high [10 or more grams] in protein and while being low in fat and carbs.  Protein in soup can be raised by adding canned beans or chicken or shrimp.

Baked Bean Soup     285 cal.      3.5 g. fat      11.7 g. protein       44.6 g. carbs.            This classic is from Fannie Farmer cookbook and it sure hits the spot. Super easy to prepare. OK, the carb count is high, but look how low the fat is! And baked beans are good for you! HINT: This recipe makes enough for 2 [two] meals. Dine with a friend or freeze the remainder for another quick meal.

1 cup baked beans, canned    HINT: since a can of beans contains about 2 cups of beans, you could easily double this recipe to create more leftovers in the freezer for almost instant dinners.                                                                                                                                           1/8” slice onion, chopped                                                                                                                                                     1 stalk celery, chopped roughly                                                                                                               ¾ cup canned or stewed tomatoes                                                                                                                                    1 ½ cup brown stock/beef stock                                                                                                                                  dash hot sauce   [optional]                                                                                                     salt & pepper                                                                                                                                                                          2 lemon slices                                                                                                                                                                     1/2 hard boiled egg, sliced

Simmer beans, onion, celery, and tomatoes in a covered pan for 30 minutes or until celery is soft. Add brown stock, hot sauce, salt, and pepper and heat through. Run it all through the blender or food processer. Serve with lemon slices and egg slices as a garnish. Fast, easy, inexpensive, good.  I put a few grapes on the side for sweetness and two florets of raw cauliflower for crunch. Both optional.