Name: Spinach, sweet potato and chickpea soup
Prep time: 10 minutes
Cook time: 30 minutes
Yield: 4
Ingredients: 2tsp olive oil; 1 onion, peeled and diced; 1 medium red pepper, cored, deseeded and chopped; 2 large carrots, peeled and diced; 2 garlic cloves, peeled and finely chopped; 1/4tsp ground allspice; ½ or 1 scotch bonnet chilli, deseeded and finely chopped – see Cook’s tip; 1 medium pink-fleshed sweet potatoes,peeled and cut into chunks; 1 tbsp fresh chopped thyme or 1tsp dried thyme; 1 litre vegetable stock, made usinglow-salt stock cubes; 400g can chopped tomatoes; 400g can chickpeas, rinsed and drained; 125g baby spinach leaves

This tasty soup is ideal if you like a bit of an extra kick.

Serves

Prep

10 minutes

Cook

30 minutes

Each 211g serving contains (excludes serving suggestion)

KCal

200

Carbs

26.5g

Fibre

7.7g

Protein

7.0g

Fat

5.6g

Saturates

2.2g

Sugars

8.0g

Salt

0.5g

Fruit/Veg Portion

What makes a healthy, balanced diet?

Ingredients

2tsp olive oil

1 onion, peeled and diced

1 medium red pepper, cored, deseeded and chopped

2 large carrots, peeled and diced

2 garlic cloves, peeled and finely chopped

1/4tsp ground allspice

½ or 1 scotch bonnet chilli, deseeded and finely chopped – see Cook’s tip

1 medium pink-fleshed sweet potatoes, peeled and cut into chunks

1 tbsp fresh chopped thyme or 1tsp dried thyme

1 litre vegetable stock, made using low-salt stock cubes

400g can chopped tomatoes

400g can chickpeas, rinsed and drained

125g baby spinach leaves

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Method

Step 1

Heat the oil in a large saucepan and fry the onion, red pepper and carrots over a medium heat for 4–5 minutes stirring occasionally until softened. Add the garlic, allspice and chilli and fry for 1–2 minutes stirring constantly.

Step 2

Stir in the sweet potato, thyme, vegetable stock and chopped tomatoes. Bring to the boil, cover and simmer over a low heat for 15 minutes until the sweet potatoes are tender.

Step 3

Stir in the chickpeas and baby spinach leaves and cook for 1–2 minutes until the spinach has just wilted and the chickpeas are warmed through. Season to taste with freshly ground black pepper.

Recipe tips

Scotch bonnet chillies are readily available in supermarkets and packed full of flavour and heat! If you like spicy food, use a whole one – if not, use half. Wash your hands after preparing them. If you like a milder heat, replace with a red jalapeno chilli instead.

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Spinach, sweet potato and chickpea soup