Spicy Chicken Soup

 

                    Chicken soup is often credited with being a panacea for all kinds of ills, and this version, with its warming Indian spices and vibrant colour, should perk up anyone. Serve with whole wheat chappatis or nan bread.

Serves 4

• 30 ml canola oil
• 2 onions, finely chopped
• 2 large garlic cloves, minced
• 5 ml ground coriander
• 5 ml ground cumin
• 1 ml cayenne pepper, or to taste
• 1 ml ground cloves
• 1 ml ground ginger
• 1 ml ground turmeric
• 1 liter chicken or vegetable stock
• Half a 796 ml can chopped tomatoes
• 500 gr skinless boneless chicken breasts, cut into 5 mm strips
• 250 gr green beans, trimmed and cut into small pieces
• 540 ml can chickpeas, drained and rinsed
• 30 ml chopped cilantro
• 80 ml low-fat plain yogourt
• Pinch of cayenne pepper
• Sprigs of cilantro

1. Heat the oil in a large, heavy-based pot or flameproof casserole dish over a medium heat.
2. Add the onions and fry for 3 minutes, stirring ; add the garlic and continue stirring for about 2 minutes longer until the onions are softened, but not brown.
3. Reduce the heat slightly and stir in the spices ; continue stirring over a gentle heat for a few minutes so the spices release their aroma, take care not to let the mixture burn.
4. Stir in the stock and tomatoes with their juice, increase the heat and bring to a boil ; then reduce the heat to a gentle simmer.
5. Add the chicken, beans and chickpeas to the pot, bring back to a boil, then reduce the heat, cover and leave the soup to cook gently for about 10 minutes until the chicken is cooked through and the beans are just tender.
6. Stir in the chopped cilantro and season to taste.
7. Laddle the soup into individual bowls, then add a dollop of yogourt to each serving, sprinkle with a little cayenne and garnish with cilantro sprigs.

Each serving : 39 g protein, 19 g fat, 25 g carbohydrate, 9 g fibre, 441 Calories.

BON APPETIT