Try our mulligatawny soup and check out more chicken soup recipes here.
Ingredients
- vegetable oil 1 tbsp
- cumin seeds 1 tsp
- black mustard seeds 1 tsp
- onion 1, coarsely grated
- carrots 2, coarsely grated
- swede 1/2, peeled and coarsely grated
- garlic 3 cloves, finely grated
- ginger a thumb-sized piece, finely grated
- cooked chicken 400g, shredded
- mild curry powder 1 tbsp
- chicken stock 1 litre
- basmati rice 75g
- coriander leaves a few, to serve
Method
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Step 1
Heat the vegetable oil in a large lidded pan or casserole and cook the cumin and mustard seeds for a few minutes until they begin to pop, then add all of the grated veg, along with a large pinch of salt. Put on the lid and cook gently for 20 minutes, stirring regularly, until softened.
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Step 2
Stir in the shredded chicken and curry powder, and cook for a few minutes before pouring in the stock. Simmer for 5 minutes, then add the rice and cook for 20 minutes or until the rice is cooked through. Season and serve scattered with coriander leaves.
olive nutritionist Kerry Torrens on the benefits of swede
Swede works brilliantly in soups and stews because it absorbs the warming flavours of herbs and spices such as cumin and coriander. Low in calories, yet high in fibre, it's a good source of heart-healthy minerals including potassium. As a member of the brassica family, swede is rich in compounds that have a cancer-protective effect. It’s a useful source of bone-strengthening calcium and phosphorus, as well as energy-boosting B vitamins. If you’re cutting back on carbs or looking to increase dietary variety, this mildly peppery, sweet flavoured vegetable makes a great alternative to potatoes.
Have you tried one of our veggie soup recipes?
Nutritional Information
- Kcals 391
- Fat 17.1g
- Saturates 4g
- Carbs 21.7g
- Sugars 6.3g
- Fibre 4.7g
- Protein 35.3g
- Salt 1.7g
