Indian curried vegetable and chickpea soup
This low calorie hearty and nutritious Indian curried vegetable and chickpea soup is a tasty crowd-pleaser! Packed fill of vegetables, high in fiber with an easy vegan option.
Serves: 4
Time to make: 55 mins
Hands-on time: 15 mins
Total cost: $15.16 / $3.79 per serve
(at time of publication)
Ingredients
- spray oil
- 1 medium red onion, finely chopped
- 2 cloves garlic, finely chopped
- 1 large carrot, diced
- 2 cups 2cm-diced kumara
- 3 courgettes, diced
- 50g sachet rogan josh curry paste (see tips)
- 2 x 400g cans no-added-salt chopped tomatoes
- 400g can no-added-salt chickpeas, rinsed and drained
- ⅓ cup chopped fresh coriander, plus extra to garnish
- ⅓ cup low-fat Greek-style yoghurt, to serve
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Instructions
- Spray a large saucepan with oil and set over a medium heat. Gently fry onion for 3 minutes, or until softened. Add garlic, carrot, kumara and courgettes. Cook, stirring occasionally, for 5 minutes, or until vegetables are hot.
- Stir in curry paste and cook, stirring, for 1 minute, or until fragrant. Stir in tomatoes and 4 cups water. Cover and bring to the boil. Reduce heat. Partially cover and simmer, stirring occasionally, for 25 minutes. Stir through chickpeas and simmer for 10 minutes, or until vegetables are tender.
- Stir through coriander. Ladle soup into bowls and top each with a dollop of yoghurt and extra coriander leaves.
Variations
Make it vegan: Check curry paste is vegan and use soy yoghurt.
HFG tip
Curry paste is a blend of spices used largely in Asian cuisine, adding heat and aroma to dishes.
This recipe is quite spicy. If you prefer a milder flavour, use only half of the curry paste.
Nutrition Info (per serve)
-
Calories 301cal
-
Kilojoules 1260kJ
-
Protein 12g
-
Total fat 7g
-
–Saturated fat 1g
-
Carbohydrates 45g
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–Sugars 20g
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Dietary fibre 11g
-
Sodium 540mg
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Calcium 170mg
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Iron 3.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
