Serves 4
Ingredients:
2 tsps olive oil or ghee
180g white onion, chopped
150g carrot, sliced
100g red bell-pepper, diced
2 garlic cloves, finely chopped
1 tsp dried oregano
½ tsp ground black pepper
½ tsp sea salt
1 tsp hot chilli powder
1 tsp ground cumin
400g tinned chopped tomatoes
900ml vegetable stock (made with one organic stock cube)
2 tbsps tomato purée
250g (drained weight) tinned red kidney beans, rinsed and drained
150g (drained weight) tinned sweetcorn, drained
250g shredded cooked chicken
for the topping:
a few tortilla chips, crumbled (optional)
100g avocado, sliced
70g mozzarella or Cheddar cheese, grated
Ingredients:
Melt the olive oil/ghee in a large saucepan over medium heat. Add the onion and carrot, and fry for 3 minutes, stirring occasionally.
Add the bell pepper and garlic and fry for 3 minutes, stirring frequently until soft.
Add the seasonings, tinned tomatoes, tomato purée, and stock. Stir and bring to a boil.
Reduce heat and simmer for 20 minutes, or until cooked.
Remove from heat. Blend the soup until smooth and creamy.
Place the soup back over medium heat and add the beans, sweetcorn, and chicken. Stir well and cook for 4 minutes, stirring occasionally.
Transfer to serving bowls and add the toppings.
Store any leftovers in an airtight container and refrigerate for up to 4 days or freeze on the same day.
Per serving:
348 calories
24g protein
36g carbs
12g fat