Good Food by 2016

Good Food by 2016

Author:2016
Language: eng
Format: epub
ISBN: 9781473530775
Publisher: Ebury Publishing


PER SERVING 347 kcals, fat 7g, saturates 1g, carbs 45g, sugars 5g, fibre 5g, protein 29g, salt 0.48g

Mexican chicken & wild rice soup

Spicy chilli bean soup

This Mexican-inspired soup is high in fibre, low in fat and 3 of your 5-a-day. If you like spice, use hot chilli powder instead of mild for a real kick!

PREP 10 mins COOK 40 mins 4

• 1 tbsp olive oil

• 1 large onion, finely chopped

• 1 garlic clove, crushed

• 1 tbsp tomato purée

• 1 tsp mild chilli powder

• ½ tsp ground cumin

• 400g can chopped tomatoes

• 500ml/18fl oz vegetable stock

• 400g can mixed beans, drained and rinsed

• 1 red pepper, cut into chunky dice

• tortilla chips, to serve

• 4 lime wedges, to serve

1 Heat the oil in a deep saucepan and fry the chopped onion over a medium heat until tender. Add the garlic and tomato purée, stirring for 1-2 mins until combined. Sprinkle in the spices and cook for another 1 min.

2 Tip in the chopped tomatoes, half fill the can with water, and add to the pan. Pour in the stock and simmer on a medium heat for 10-15 mins, uncovered. Season, then whizz using a stick blender until smooth. Add the beans and red pepper, and cook for another 15 mins until the pepper is tender.

3 Serve in bowls topped with a small pile of tortilla chips and a lime wedge.



Download



Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.