Chicken, vegetable and spinach broth
Time to make: 1 hr 20 mins , plus 6 hrs soaking
( Hands-on time: 10 mins )
Total cost: $ 14.40 / $ 2.40 per serve
(at time of publication)
Nutrition Info.(per serve)
- 3/4 cup green split peas, soaked in 11/2 cups water for 6 hours or overnight
- 1 onion, finely chopped
- 1 tablespoon oil
- 1 tablespoon ground coriander
- 3 cups water
- 4 cups salt-reduced liquid chicken stock
- 1 bouquet garni
- 1 bay leaf (optional)
- 1 stalk celery, sliced
- 350g lean chicken breast, sliced
- 1 potato, diced
- 2 carrots, sliced
- 3 cups fresh spinach
Total fat 4g
Saturated fat 1g
Dietary fibre 4g
1 Drain soaked split peas and cover with cold water. Bring to the boil and simmer for 10 minutes. Meanwhile, cook onion in oil in a large non-stick pan until softened. Add coriander and cook for 1 more minute.
2 Add peas, water, stock, bouquet garni, bay leaf (if using) and celery. Bring to the boil and simmer for 20 minutes.
3 Add chicken, potato and carrots. Cook for 30 minutes. Add spinach and simmer for 5 minutes. Remove bouquet garni before serving.
Serve with freshly ground black pepper and crusty wholegrain bread.
Make it gluten free: Use gluten-free stock.
This soup is perfect for staggered mealtimes. It keeps well stored in the fridge in a sealed container for up to 2 days.
Hanu de Jong
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