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Spicy Tomato and Two-Potato Soup

Serves 2-4 | 30 minutes
This makes a thick soupy stew, particularly if you add pulses or wholegrains. Aim for a small handful of either per person - around 2 tablespoons.


Cooked pulses that work: chickpeas, white haricot beans, butter beans, any type of cooked whole lentils.

Cooked wholegrains: quinoa, brown rice, barley.

  • 2 squirts of low calorie oil spray
  • 2 onions, chopped - preferably red onions
  • 1 courgette, chopped roughly
  • 3 sticks of celery, chopped roughly
  • 1 large sweet potato, peeled and chopped roughly
  • 1 small white potato, peeled and chopped quite small
  • 4 large cloves of garlic, chopped
  • 2 tins of tomatoes, whole or chopped
  • 250ml/9fl oz water
  • 1 tsp dried sage
  • ½ tsp curry powder
  • 1 tsp miso paste if you can get it - brown rice miso (Genmai, made by Clearspring) is available in large branches of Sainsbury's
  • 1 reduced or low-salt vegan stock cube (double if not using miso)
  • Cooked pulses or wholegrains of your choice - a handful per serving
  • Black pepper

1 Sauté the onion in oil spray until it starts to soften then add the rest of the vegetables and cook for 3-4 minutes (not the tomatoes).

2 Add the tinned tomatoes and all other ingredients except for black pepper

3 Bring to the boil then simmer until the potatoes are soft - about 15 minutes. Add cooked pulses/wholegrains and heat them thoroughly.

4 Blend, add black pepper to taste and serve.