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.
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