Simmer 300ml of chicken or vegetable stock and add a tablespoon of canned or frozen peas and 150g canned, drained beans like butter beans. Simmer for a further 3 minutes. Add 100g of sliced chicken or 100g firm tofu, 30g wholemeal pasta and simmer for a further 15 minutes. Season with pepper, stir in 75ml skimmed milk or almond milk and 1 tablespoon of chopped parsley. Heat through. Serve immediately with a 50g chunk of sourdough or wholemeal bread.