Spiced chicken and vegetable soup recipe
Soups are a brilliant way to help towards your 5 A Day! Packed with vegetables, this one has a spicy kick.
Prep: 15 mins
Cook: 30 mins
Serves 4
Ingredients
- 2 teaspoons vegetable oil
- 1 medium onion, chopped
- 1 garlic clove, crushed
- 2 carrots, chopped
- 250g swede, turnip or parnsip, chopped
- 1 apple, peeled, cored and chopped
- 1 tablespoon curry powder
- 0.5 teaspoon cumin seeds (optional)
- 1 litre reduced-salt vegetable or chicken stock
- 400g tomatoes, chopped
- 200g cooked chicken, skin removed, chopped
- 50g frozen peas
- 4 tablespoons low-fat natural yoghurt
- 1 pinch fresh mint (optional)
Method
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Heat the vegetable oil in a large saucepan and gently fry the onion and garlic for 2 to 3 minutes, until softened. Add the carrots, swede or turnip and apple, and cook for another 2 minutes.
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Stir in the curry powder and cumin seeds (if using) and cook gently for a few seconds. Pour in the reduced-salt stock and add the tomatoes. Bring up to the boil, then reduce the heat and simmer, partially covered, for about 20 minutes, or until the vegetables are tender.
Information:For a Mediterranean flavour, use 1 tbsp of mixed dried Italian herbs instead of the cumin seeds and curry powder, and use basil instead of mint.
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Add the cooked chicken and peas and simmer gently for another 3 to 4 minutes. Ladle the soup into warm bowls and serve each portion topped with 1 tablespoon of yoghurt and a few mint leaves (if using). Serve each portion with a wholemeal roll.
Information:For a vegetarian version, omit the chicken and replace with a 400g can of chickpeas in water, drained, and make sure you use vegetable stock.
