Despite having a hundred and one serious-minded posts to edit, I figured making a new soup would be a productive way to clear my head before trying to engage in any kind of critical thinking. Calories per portion come in around only 173; the recipe says 4-6 portions and to err on the side of caution I’ll assume a portion to be 1/6th. Sugars are high thanks to the dried apricots but it’s extremely low in fat and fairly high in protein. Minus the spices, I calculated a portion to cost around £0.83 which isn’t bad for a bowl of homemade fodder. I’ve modified the original recipe slightly. If you’re vegetarian, the chicken can easily be substituted with a Quorn, or similar, equivalent. Today, I’ve also substituted the veg stock cubes for organic chicken ones instead – simply because I didn’t have any in the cupboard. Dried apricots were substituted for partially rehydrated ones; again, it’s what I had in the cupboard. After doubling up the recipe I had ten (300ml) portions for the freezer, and two small bowlfuls left over.
- 1 tbsp rapeseed oil
- 1 onion, diced
- 3 garlic cloves, minced
- 1 tsp cinnamon
- 1 tsp ground cumin
- 1 tsp ground coriander
- 2 tbsp tomato purée
- 1 litre vegetable stock
- 2 carrots, diced
- 400g tin chopped tomatoes
- 115g dried green lentils
- 100g dried apricots, roughly chopped
- 1 courgette, diced
- juice and zest of 1 lemon
- 250g diced chicken
- small handful of fresh mint, roughly chopped
Heat the oil in a large pan and add the onion and garlic and cook until softened.
Stir in the cinnamon, cumin, coriander and tomato purée and cook for a further 2-3 minutes.
Add the stock, carrots, and lentils and then simmer for 30 minutes.
Stir in the chopped tomatoes, apricots, courgette, and chicken. Keep on a low heat until the chicken is cooked through and courgettes are to your liking.
Add the lemon juice.
Serve with lemon zest and some fresh mint.
Using dried lentils, especially green ones, does extend the cooking time but I generally like to simmer my soups for a while to let the flavours do their work. Obviously, I cooked on the stove but this recipe would certainly work well enough in the slower cooker – although, you might need to add slightly more liquid. If you need extra calories to keep you fuller for longer, flatbread would go very nicely as a side. It’s definitely one I’ll be making again.
Links: Nutrition Info