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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.
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