*Chilli Bean Soup*
with an avocado salsa
Serves 6 This soup is delicious. Adapted from a recipe I found on Diabetes UK. It's rich and feels very indulgent, but is very low in calories, fat and sugar. Do make the salsa. It adds an extra special touch! 1 TBS rice bran oil (or other heart healthy oil) 1 large onion, peeled and chopped 2 cloves of garlic, peeled and minced 1 tsp ground cumin 1/2 tsp ground cinnamon 1 tsp mild chili powder 1/4 tsp ancho chili paste (or to taste) 2 X (420g) tins of kidney beans, drained, rinsed and drained again (2 X 14 1/2 oz tins) 1 X (400g) tin of Chopped tomatoes in tomato juice, undrained (1 X 14 1/2 oz tin) 1.2 litre of vegetable stock (5 cups) salt and black pepper to taste For the salsa: 1 ripe avocado, peeled and chopped 2 fresh ripe tomatoes, peeled and chopped 4 TBS fresh coriander, chopped 1/2 small red onion, peeled and finely chopped 1/2 tsp mild chili powder (or to taste) salt and black pepper to taste
Heat the oil in a large saucepan. Add the onions and cook, stirring occasionally, over medium heat, until softened. Add the garlic, cumin, cinnamon, chili powder and ancho chili paste. Cook and stir for a minute. Tip in the beans and tomatoes, along with the vegetable stock. Bring to the boil. Reduce to a simmer and cook lightly covered for 20 to 25 minutes. For the salsa, combine all of the ingredients in a bowl. Season to taste with salt and black pepper. Blitz the soup smooth with a hand held stick blender, or very carefully in a regular blender. Reheat gently and season to taste with some salt and black pepper. Serve the hot soup ladled into heated bowls with a dollop of the salsa on top. Crusty whole wheat bread, yes please! Calories: 161 Carbs: 14.1 Protein: 5.3 Fat: 6.9 Saturates: 1.5 Sugars: 5.3 3 portions of fruit and vegetables Vegetarian |
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