- 0:05 Prep
- 0:15 Cook
- 4 Servings
- Capable cooks
Quick, easy and delicious, this nutritious soup costs next to nothing to make.
Ingredients
- 1 tablespoon olive oil
- 1 x 400g pkt Fresh Veggie Mix
- 1 tablespoon finely grated fresh ginger
- 1 garlic clove, crushed
- 2 teaspoons hot curry powder
- 1 teaspoon ground cumin
- 1L (4 cups) water
- 2 x 400g cans Edgell chickpeas, rinsed, drained
- 1 x 400g can diced tomatoes
- 90g (1/3 cup) low-fat natural yoghurt
- 1/3 cup small fresh mint leaves
Method
- Step 1Heat the oil in a large saucepan over medium heat. Add the vegetable mixture and cook for 3 minutes or until soft.
- Step 2Add the ginger, garlic, curry powder and cumin to the vegetables. Stir to coat.
- Step 3Add the water, chickpeas and tomato to the pan. Bring to the boil. Reduce heat to medium. Simmer for 10 minutes. Season with salt and pepper.
- Step 4Ladle the soup among serving bowls. Top with yoghurt and mint to serve.
- Diabetes friendly
- High fibre
- Low fat
- Low kilojoule
- Low sugar
- Lower gi
- Vegetarian
Nutrition
1007 kj
Energy
8g
Fat Total
1g
Saturated Fat
10g
Fibre
11g
Protein
4mg
Cholesterol
440.25mg
Sodium
9g
Carbs (sugar)
26g
Carbs (total)
All nutrition values are per serve
- Author: Heidi Flett & Abi Ulgiati
- Image credit: Mark O'Meara
- Publication: Australian Good Taste
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