Soups for those living with TN or facial pain

Soups for those living with TN or facial pain

Introduction

This collection of six soup recipes Soups for those living with TN or facial pain is designed to be soft, easy to consume, and rich in the nutrients that can help manage fatigue, maintain energy, and support overall health. Each soup is loaded with plant-based proteins, healthy fats, complex carbohydrates, and anti-inflammatory ingredients to help support inflammation management, particularly beneficial for TN sufferers.

For those living with trigeminal neuralgia (TN) or facial pain, chewing solid foods can often be painful or even impossible. Maintaining a well-balanced diet that delivers sufficient calories, nutrients, and energy is critical, but this can be challenging when most foods feel uncomfortable to eat. Smooth soups provide an excellent solution: they are easy to swallow, gentle on the digestive system, and packed with the essential nutrients your body needs.

There is also flexibility in using cream or coconut milk to add creaminess and healthy fats, depending on your dietary preferences or needs. Both options are designed to increase satiety and ensure the meals are both nourishing and comforting.

Making Homemade Vegetable Stock:

For those who prefer to make their soups from scratch, homemade vegetable stock is a healthy and flavourful base. It’s easy to prepare and ensures your soups are free from unnecessary additives. Here’s how:

Ingredients:

• 1 large onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 garlic cloves, smashed
• A handful of fresh herbs (such as parsley, thyme, or rosemary)
• 1 bay leaf
• 1 teaspoon whole peppercorns
• 2 litres water
• Salt to taste

Method:

1. Heat a tablespoon of olive oil in a large pot. Add the chopped onion, carrots, and celery, and cook for 5–7 minutes until slightly softened.
2. Add the water, garlic, herbs, bay leaf, peppercorns, and salt.
3. Bring to a boil, then reduce the heat to a simmer for 45 minutes to 1 hour.
4. Strain the stock, discarding the solids, and use the liquid as the base for your soups.

This homemade stock is packed with nutrients and flavour, providing a more natural alternative to store-bought versions.

Soups for those living with TN or facial pain

Roasted Pumpkin and Lentil Soup

Portions: 4 | Calories per serving: ~220 kcal

Ingredients:

• 500g pumpkin (or butternut squash), peeled and cubed (rich in beta-carotene for eye and immune health)
• 1 cup red lentils, rinsed (high in plant-based protein and fibre)
• 1 medium carrot, peeled and chopped (provides vitamin A)
• 1 small onion, finely chopped
• 2 cloves garlic, minced (anti-inflammatory allicin)
• 1 teaspoon cumin (aids digestion)
• 1/2 teaspoon turmeric (anti-inflammatory)
• 700 ml vegetable stock (low sodium preferred)
• 100 ml coconut milk or single cream (optional for healthy fats and added creaminess)
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Roast the pumpkin: Preheat the oven to 200°C (fan 180°C) or gas mark 6. Toss the pumpkin in olive oil, spread on a baking tray, and roast for 20–25 minutes until soft and golden.
2. Sauté the vegetables: In a large pot, heat olive oil over medium heat. Add the onion, garlic, and carrot, cooking for 5 minutes until softened.
3. Add lentils and spices: Stir in the red lentils, cumin, and turmeric. Cook for 2 minutes to release the flavours.
4. Simmer: Pour in the vegetable stock and bring to a boil. Reduce to a simmer and cook for 20 minutes until the lentils are tender.
5. Add pumpkin and blend: Add the roasted pumpkin to the soup, simmer for 5 minutes, and then blend until smooth.
6. Add coconut milk/cream (optional): Stir in the coconut milk or cream. Season with salt and pepper to taste.

Nutritional Benefits:

This soup is rich in vitamin A from the pumpkin and carrots, promoting eye and skin health. The lentils provide protein, iron, and fibre to support energy and digestion, while the turmeric and garlic help reduce inflammation.

Creamy Sweet Potato and Red Pepper Soup

Portions: 4 | Calories per serving: ~240 kcal

Ingredients:

• 2 medium sweet potatoes, peeled and cubed (high in vitamin A and fibre)
• 2 red peppers, deseeded and chopped (loaded with vitamin C)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon paprika
• 700 ml vegetable stock (low sodium preferred)
• 100 ml coconut milk or single cream (optional for creaminess)
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Roast the vegetables: Preheat the oven to 200°C (fan 180°C). Toss the sweet potatoes and red peppers in olive oil and roast for 25–30 minutes until soft.
2. Sauté the onion and garlic: In a large pot, heat olive oil and cook the onion and garlic for 5 minutes until softened.
3. Add paprika and stock: Stir in the paprika and pour in the vegetable stock. Bring to a boil, then reduce to a simmer.
4. Add roasted vegetables and blend: Add the roasted sweet potatoes and peppers, simmer for 10 minutes, and then blend until smooth.
5. Optional – Add coconut milk or cream: Stir in the coconut milk or cream. Season with salt and pepper.

Nutritional Benefits:

This soup is rich in vitamins A and C, promoting skin and immune health. The sweet potatoes provide complex carbohydrates and fibre, supporting digestion and blood sugar regulation.

Butternut Squash and Carrot Soup

Portions: 4 | Calories per serving: ~200 kcal

Ingredients:

• 1 medium butternut squash, peeled and cubed (rich in beta-carotene and fibre)
• 2 medium carrots, peeled and chopped (loaded with vitamin A)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon grated ginger (anti-inflammatory)
• 700 ml vegetable stock (low sodium preferred)
• 100 ml coconut milk or cream (optional)
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Roast the vegetables: Preheat the oven to 200°C (fan 180°C) or gas mark 6. Roast the butternut squash and carrots for 25–30 minutes until soft.
2. Sauté the onion and garlic: Heat olive oil in a large pot. Sauté the onion and garlic for 5 minutes.
3. Add ginger and stock: Stir in the ginger and pour in the vegetable stock. Simmer for 10 minutes.
4. Add roasted vegetables and blend: Add the roasted squash and carrots, simmer for another 10 minutes, and blend until smooth.
5. Optional – Add coconut milk or cream: Stir in coconut milk or cream—season with salt and pepper.

Nutritional Benefits:

This soup is high in vitamin A, supporting eye and skin health. The ginger is anti-inflammatory, making it ideal for TN sufferers, while coconut milk adds healthy fats for energy.

Carrot, Ginger, and Lentil Soup

Portions: 4 | Calories per serving: ~230 kcal

Ingredients:

• 4 medium carrots, peeled and chopped (provides beta-carotene)
• 1 cup red lentils, rinsed (high in protein and fibre)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon grated ginger (anti-inflammatory)
• 700 ml vegetable stock (low sodium preferred)
• 100 ml coconut milk or cream (optional)
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Sauté the onion and garlic: Heat olive oil in a large pot and cook the onion, garlic, and ginger for 5 minutes.
2. Add carrots and lentils: Stir in the carrots and lentils. Cook for 2 minutes.
3. Simmer: Add the vegetable stock, bring to a boil, then simmer for 25 minutes until soft.
4. Blend and add cream or coconut milk: Blend until smooth. Add coconut milk or cream. Season with salt and pepper.

Nutritional Benefits:

This soup is high in protein and fibre from the lentils, supporting muscle health and digestion. The carrots provide vitamin A, while the ginger offers anti-inflammatory benefits, which are ideal for managing TN symptoms.

Creamy Broccoli and Cauliflower Soup

Portions: 4 | Calories per serving: ~210 kcal

Ingredients:

• 1 medium head of broccoli, chopped into florets (rich in vitamins C and K)
• 1 small head of cauliflower, chopped into florets (contains vitamin C and fibre)
• 1 medium potato, peeled and diced (provides complex carbohydrates)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 700 ml vegetable stock (low sodium preferred)
• 100 ml double cream or coconut milk (optional)
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Sauté the onion and garlic: Heat olive oil in a large pot. Sauté the onion and garlic for 5 minutes until softened.
2. Add vegetables and stock: Add the broccoli, cauliflower, and potato to the pot. Pour in the vegetable stock and bring to a boil. Reduce to a simmer for 20 minutes until all vegetables are tender.
3. Blend and add cream or coconut milk: Blend until smooth. Stir in double cream or coconut milk. Season with salt and pepper.

Nutritional Benefits:

This soup is high in vitamins C and K, which support immune function and bone health. The potato provides complex carbohydrates, making it an excellent source of energy. The broccoli and cauliflower also provide fibre, aiding digestion and promoting gut health.

Disclaimer for ‘Soups for those living with TN or facial pain’:

Please be aware that these recipes for Soups for those living with TN or facial pain may contain ingredients that could cause allergic reactions. It is important to check each ingredient carefully and consult with a healthcare professional if you have any concerns regarding allergies or intolerances.

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