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Spicy Moroccan chick pea soup
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This fantastic recipe is not only low in fat, but it also makes up 3 of your 5 a day!
75g brown basmati rice
1 tbsp olive oil
1 large onion, roughly chopped
2 red peppers, deseeded and roughly chopped
2 garlic cloves, crushed
1 tbsp grated fresh root ginger
1 tsp ground cumin
1 tsp ground coriander
½ tsp cinnamon
1 tbsp harissa paste
2 x 400g cans chopped tomatoes
400g can chick peas, drained and rinsed
½ lemon, zest and juice
4 tbsp low-fat natural yogurt
28g pack coriander, leaves picked
1. Cook the rice according to pack instructions. Meanwhile, heat the oil in a large pan and cook the onion and peppers for 10 minutes until softened. Stir in the garlic, ginger, spices and harissa, cooking for 1 minute, then add the tomatoes and 750ml water. Bring to the boil, cover and simmer for 10 minutes.
2. Using a stick blender or food processor, blitz the soup, then return to the pan and add the chick peas and cooked rice. Cook for 2–3 minutes to heat through; season and stir in the lemon zest and juice. Divide between 4 bowls and top with a spoonful of yogurt and a sprig of coriander leaves.
Typical values per serving:
More info: 11.3g protein, 7.3g fibre