Name: Fufu with chicken pepper soup
Prep time: 15 minutes
Cook time: 20 minutes
Yield: 4
Ingredients: 2 tsp rapeseed oil; 1 large onion, chopped; 2 boneless, skinless chicken breasts (approx. 300g), cut into small chunks; 2 medium carrots, cut into small chunks; 1 courgette, cut into chunks; 2 tsp curry powder; good pinch nutmeg; 1 level tsp paprika; 1 tbsp tomato puree; 2 red chillies, sliced into rings; 1 x 400g tin chopped tomatoes; 1 reduced-salt chicken stock cube, dissolved in 500ml water; 400ml water; 200g plantain fufu flour

A traditional West African soup that’s spicy and satisfying. Served with plantain fufu.

Serves

Prep

15 minutes

Cook

20 minutes

Nutritional Information:

Each 435g serving contains (excludes serving suggestion)

KCal: 366
Carbs: 52.3g
Fibre: 7.4g
Protein: 25.8g
Fat: 4.3g
(Low)
Saturates: 0.6g
(Low)
Sugars: 11.6g
(Low)
Salt: 0.32g
(Low)
Fruit/Veg Portion: 2

What makes a healthy, balanced diet?

Ingredients

2 tsp rapeseed oil
1 large onion, chopped
2 boneless, skinless chicken breasts (approx. 300g), cut into small chunks
2 medium carrots, cut into small chunks
1 courgette, cut into chunks
2 tsp curry powder
good pinch nutmeg
1 level tsp paprika
1 tbsp tomato puree
2 red chillies, sliced into rings
1 x 400g tin chopped tomatoes
1 reduced-salt chicken stock cube, dissolved in 500ml water
400ml water
200g plantain fufu flour

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Method

Step 1

Heat the oil in a saucepan and add the onion. Cook for 4 minutes, stirring regularly. Add the chicken and carrot and cook for a further 4 minutes, again stirring regularly.

Step 2

Add the courgette, curry powder, nutmeg, paprika and tomato puree and mix well.

Step 3

Add the chilies, tomatoes, and stock, bring to the boil, turn down the heat, cover and simmer gently for 12 minutes.

Step 4

Meanwhile, add 400ml of water to a saucepan and bring to boiling point, turn down the heat and stir in the fufu flour. Keep stirring for 3-4 minutes until all the flour is absorbed and there are no lumps. Remove from the heat, beat vigorously with a wooden spoon and continue to mix for 2 minutes until you have a smooth dough.

Step 5

Wet your hands and divide the fufu into four balls. Share the soup between four bowls and carefully place a portion of fufu on top of each pepper soup to serve.

Recipe tips

You can make the pepper soup with lamb or beef instead of chicken.
For a vegan/vegetarian version replace the chicken with a medium chopped aubergine and 200g mushrooms.