Spicy Tomato and Two-Potato Soup
Serves 2-4 | 30 minutes
This makes a thick soupy stew, particularly if you add pulses or wholegrains. Aim for a small handful of either per person - around 2 tablespoons.
Cooked pulses that work: chickpeas, white haricot beans, butter beans, any type of cooked whole lentils.
Cooked wholegrains: quinoa, brown rice, barley.
- 2 squirts of low calorie oil spray
- 2 onions, chopped - preferably red onions
- 1 courgette, chopped roughly
- 3 sticks of celery, chopped roughly
- 1 large sweet potato, peeled and chopped roughly
- 1 small white potato, peeled and chopped quite small
- 4 large cloves of garlic, chopped
- 2 tins of tomatoes, whole or chopped
- 250ml/9fl oz water
- 1 tsp dried sage
- ½ tsp curry powder
- 1 tsp miso paste if you can get it - brown rice miso (Genmai, made by Clearspring) is available in large branches of Sainsbury's
- 1 reduced or low-salt vegan stock cube (double if not using miso)
- Cooked pulses or wholegrains of your choice - a handful per serving
- Black pepper
1 Sauté the onion in oil spray until it starts to soften then add the rest of the vegetables and cook for 3-4 minutes (not the tomatoes).
2 Add the tinned tomatoes and all other ingredients except for black pepper
3 Bring to the boil then simmer until the potatoes are soft - about 15 minutes. Add cooked pulses/wholegrains and heat them thoroughly.
4 Blend, add black pepper to taste and serve.