Spicy chicken soup
Chicken soup is often credited with being a panacea for all kinds of ills, and this version — with its warming Indian spices and vibrant colour — should perk up anyone. Serve with whole wheat chapattis or nan bread.
2 tablespoons canola oil
2 onions, finely chopped
2 large garlic cloves, crushed
1 teaspoon ground coriander
1 teaspoon ground cumin
1⁄4 teaspoon cayenne pepper, or to taste
1⁄4 teaspoon ground cloves
1⁄4 teaspoon ground ginger
1⁄4 teaspoon ground turmeric
4 cups diluted salt-reduced or homemade chicken or vegetable stock
1⁄2 a 796 ml can chopped tomatoes
500 grams (1 lb) skinless boneless chicken breasts, cut into 5 mm strips
250 grams (1⁄2 lb) green beans, trimmed and chopped
3⁄4 of a 540 ml can chickpeas, drained and rinsed
2 tablespoons chopped cilantro
1⁄3 cup low-fat plain yogourtpinch of cayenne pepper
12 sprigs of cilantro
1.Heat the oil in a large, heavy-based pot or flameproof casserole dish over a medium heat. Add the onions and fry for 3 minutes, stirring. Add the garlic and continue stirring for about 2 minutes longer until the onions are softened, but not brown.
2.Reduce the heat slightly and stir in the spices. Continue stirring over a gentle heat for a few minutes so the spices release their aroma. Take care not to let the mixture burn.
3.Stir in the stock and tomatoes with their juice, increase the heat and bring to a boil. Then reduce the heat to a gentle simmer.
4.Add the chicken, beans and chickpeas to the pot, bring back to a boil, then reduce the heat, cover and leave the soup to cook gently for about10 minutes until the chicken is cooked through and the beans are just tender. Taste a bean to test if it is cooked and cut a piece of chicken in half to make sure it is no longer pink in the centre. Stir in the chopped cilantro and season. (If freezing the soup, add the coriander and remaining ingredients after reheating.)
5.Ladle the soup into individual bowls, then add a dollop of yogourt to each serving, sprinkle with a little cayenne pepper and garnish with cilantro.
Variations• Extra vegetables can be added if you’d like a chunkier soup. Sliced carrots, zucchini or corn are ideal.• If you don’t have a can of chickpeas, use canned white or red kidney beans. Green lentils would also work well.
Serves 4
Preparation time 15 minutes
Cooking time 25 minutes
Each serving
39 g protein • 19 g fat of which 3.5 g saturates • 25 g carbohydrate • 9 g fibre • 441 Calories
