Sausage & soy fried rice
Enjoy this speedy veg-packed fakeaway. We’ve gone for courgettes and peas here to accompany the sausage and rice, but use whatever veg you have
Calming green soup
Serves 4
Easy
Prep:
Cook:
Pack in the veg with this healthy soup. Top with a drizzle of yogurt, some mint leaves and black pepper. It's great reheated for lunch if you have leftovers
Skip to ingredients
- 1½ tbsp vegetable oil
- 2 red onionschopped
- 2 garlic clovesfinely grated
- 2 tsp cumin seeds
- 2 courgettesroughly chopped
- 1 large potatoaround 300g, peeled and roughly chopped
- 1.3 litres vegetable stockmade with a low-salt stock cube
- 250g frozen peas
- 400g baby spinach
- 20g mintroughly chopped, a few leaves left whole (to serve)
- 150ml pot low-fat natural yogurtto serve
Nutrition: Per serving
- kcal281
- fat7g
- saturates1g
- carbs31g
- sugars15g
- fibre10ghigh
- protein13g
- salt1g
Method
step 1
Heat the oil in a large, deep pan and cook the onions with a large pinch of salt for 10-12 mins until softened but not golden. Add the garlic, cumin seeds, courgettes and potatoes and cook for 5-6 mins, stirring often, until softened. Cover with the stock and season well.
step 2
Bring to the boil, reduce to a simmer and bubble for 15-20 mins until the potatoes are very soft.
step 3
Pour in the peas and wilt in the spinach in handfuls. Sprinkle in the chopped mint and cook for 3 mins more, then blend in a high-powered blender or using a hand blender. Season, then divide between four bowls and top with the yogurt, remaining whole mint leaves and a grinding of black pepper.
