The Food Coach

Free Healthy Recipe - Spicy veggie soup

Dairy free, Low carbohydrate, Low fat, Low GI

The recipe below is not an authentic version of the classic mulligatawny, a traditional watery Indian soup. This version is anything but watery. It's a complete meal in itself and the perfect way to boost your veggie intake in one hit.

Ingredients
1 tbsp olive oil
2 white onions sliced
2 cloves garlic, crushed
1 red chilli, deseeded and finely sliced
¼ cup brown rice
2 cans tomatoes
6 button squash, cut into chunks
½ cup white sweet potato, cubed
1 cup red sweet potato, cubed
1 carrot diced
2 zucchini cut into chunks
¼ small cauliflower, cut into florets

Copyright John Paul Urizar
www.johnpaulurizar.com.au

Method

Heat the oil in a large stock pot and add the onion to cook for 2 - 3 minutes until soft. Add the garlic, chilli and curry powder and cook for a further 2 minutes.

Throw the cinnamon and brown rice in with the vegetable stock and canned tomatoes and bring to the boil. Reduce the heat and cook for around 30 minutes. Add the squash, sweet potato, carrots, zucchini and cauliflower and cook for a further 30 minutes.

Makes 6 servings (serve = 1 bowl)

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 1hr 10 mins
Ready in: 1hr 20mins


Suitable for:
Dinner, Soup

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Nutritional Information - Per Serve
Kj 618 kj
Calories 148 kcal
Fat 4.4 g
Saturated Fat 0.8 g
Total Carbohydrate 18.1 g
Total Protein 6.5 g
Fibre 4.6 g