Smokin' chilli 'non' carne soup

healthy soup Sep 2, 2021

  • Serves 4
  • 10 mins to prepare and 40 mins to cook
  • 415 calories/serving
  • Healthy
  • Vegetarian

Ingredients

  • 2 red onions
  • 800g butternut squash
  • 1 bunch of fresh coriander (30g)
  • 1 tsp olive oil
  • 2 garlic cloves
  • 2 fresh red chillies
  • 1 heaped tsp smoked paprika
  • 2 wholegrain tortillas
  • 1 x 400g tin of mixed beans in water
  • 1 x 400g tin of quality plum tomatoes
  • 150g brown rice
  • grated cheese, to serve (optional),
  • dollop of yogurt, to serve (optional)

Directions

  1. Preheat the oven to 180°C (gas 4) and 160°C (fan).
  2. The onions and garlic should be peeled and carefully sliced, and the coriander stems should be coarsely chopped, leaving the leaves for later.
  3. Drizzle the oil into a big pan over medium heat.
  4. Cook for 10 minutes, or until the onions, garlic, and coriander stalks are softened.
  5. Cut the squash into 1.5cm cubes after peeling it.
  6. Remove the seeds and finely slice the chilies, then combine with the squash and smoked paprika in the pan.
  7. Cook for another 5 minutes, or until the potatoes are slightly softened.
  8. Combine the rice, beans (juice and all), and tomatoes, as well as 2 tins of water, in a mixing bowl.
  9. Break up the tomatoes with a wooden spoon, season with sea salt and black pepper, and cook for 15-20 minutes, or until the rice and squash are tender.
  10. Cut or tear the tortillas into triangles, then place them on a baking pan and bake for 7 minutes, or until golden and crisp.
  11. To serve, ladle the soup into bowls, top with coriander leaves, then top with tortilla chips for dipping.
  12. If desired, top with shredded cheese and a dollop of yogurt.

Tip: This fiery soup is a meatless fiesta packed with beans and brown rice for added fiber, as well as plenty of healthful vegetables and handmade tortilla chips — you won't miss the mince.

Master Chef

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