Indian curried vegetable and chickpea soup
Time to make: 55 mins
( Hands-on time: 15 mins )
Total cost: $ 15.16 / $ 3.79 per serve
(at time of publication)
Nutrition Info.(per serve)
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
1/3 cup chopped fresh coriander leaves, plus extra to garnish
1/3 cup low-fat Greek-style yoghurt, to serve
Total fat 7g
Saturated fat 1g
Dietary fibre 11g
- 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.
Make it vegan: Check curry paste is vegan and use soy yoghurt.
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.
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