Indian curried vegetable and chickpea soup

Ingredients

Serves (1) Serves (2) Serves (4) — default Serves (6) Serves (8) Serves (10)

Units: Metric Imperial (US)

Measurements explained

• spray oil
  
• 1 medium red onion, finely chopped
  
• 2 cloves garlic, finely chopped
  
• 1 large carrot, diced
  
• 2 cups 2cm-diced kumarasweet-potatoX
  
• 3 courgettezucchiniXszucchini, summer squashX, diced
  
• 50g sachet rogan josh curry paste (see tips)
  
• 2 x 400g cans no-added-salt chopped tomatoes
  
• 400g can no-added-salt chickpeagarbanzoXsgarbanzosX, rinsed and drained
  
• ⅓ cup chopped fresh coriandercilantroX, plus extra to garnish
  
• ⅓ cup low-fat Greek-style yoghurt, to serve

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Instructions

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1. 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.
2. 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.
3. 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 301 cal

Kilojoules 1260 kJ

Total fat 7 g

Saturated fat 1 g

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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.

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First published: Sep 2017

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