Name: Spinach and rice soup
Prep time: 10 minutes
Cook time: 40 minutes
Yield: 2
Ingredients: 1 tsp rapeseed oil; 1 small onion, chopped; 1 clove garlic, crushed; 1 carrot, finely chopped; 100g brown rice; 150g bag fresh or frozen spinach; 900ml low-salt vegetable stock; 2 tbsp single cream; freshly ground black pepper

A low-calorie soup made with rice for a complete meal, or ideal as a winter starter.

Serves

Prep

10 minutes

Cook

40 minutes

Nutritional Information:

Each 559g serving contains (excludes serving suggestion)

KCal: 310
Carbs: 49.1g
Fibre: 6.4g
Protein: 7.6g
Fat: 7.8g
(Low)
Saturates: 2.2g
(Low)
Sugars: 8.7g
(Low)
Salt: 0.87g
(Low)
Fruit/Veg Portion: 2

What makes a healthy, balanced diet?

Ingredients

1 tsp rapeseed oil
1 small onion, chopped
1 clove garlic, crushed
1 carrot, finely chopped
100g brown rice
150g bag fresh or frozen spinach
900ml low-salt vegetable stock
2 tbsp single cream
freshly ground black pepper

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Method

Step 1

Heat the oil in a medium frying pan.

Step 2

Add the onion, garlic and carrot and fry for 3–4 minutes until beginning to soften.

Step 3

Stir in the rice, spinach and stock, bring to the boil and simmer gently for 35 minutes until the rice is tender. Transfer to a blender or food processor with the cream and plenty of black pepper, blitz until smooth then return to the pan to reheat.

Recipe tips

If using frozen spinach in place of fresh, you’ll only need 100g.
If you don't use the soup straight away, you may need to add extra stock or water when you reheat as it will thicken after a while.
Freezing instructions: Freeze in portions then defrost in the microwave. Heat until piping-hot, stirring regularly. Eat immediately and discard any leftovers.