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Spiced chicken and vegetable soup

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Prep time
15 mins

Cooking time
30 mins

Effort
Medium effort

Serves
4

  • 2 tsp vegetable oil
  • 1 medium onion, chopped
  • 1 garlic clove, crushed
  • 2 carrots, chopped
  • 250g swede or turnip, chopped
  • 1 apple, peeled, cored and chopped
  • 1 tbsp curry powder
  • 1/2 tsp cumin seeds (optional)
  • 1l reduced-salt vegetable or chicken stock
  • 400g tomatoes, chopped
  • 200g cooked chicken, skin removed, chopped
  • 50g frozen peas
  • 4 tbsp low-fat natural yoghurt
  • 1 pinch fresh mint (optional)

1

Heat the vegetable oil oil in a large saucepan and gently fry the onion and garlic for 2-3 minutes, until softened. Add the carrots, swede or turnip and apple, and cook for another 2 minutes.

2

Stir in the curry powder and cumin seeds (if using) and cook gently for a few seconds. Pour in the reduced-salt stock and add the tomatoes. Bring up to the boil, then reduce the heat and simmer, partially covered, for about 20 minutes, or until the vegetables are tender.

For a Mediterranean flavour, use 1 tbsp of mixed dried Italian herbs instead of the cumin seeds and curry powder, and use basil instead of mint.

3

Add the cooked chicken and peas and simmer gently for another 3-4 minutes. Ladle the soup into warm bowls and serve each portion topped with 1 tablespoon of yoghurt and a few mint leaves (if using). Serve each portion with a wholemeal roll.

For a vegetarian version, omit the chicken and replace with a 400g can of chickpeas in water, drained, and make sure you use vegetable stock.