A low-calorie soup made with rice for a complete meal, or ideal as a winter starter.
Serves 2, Prep 10 minutes, 40 minutes
- 1 tsp oil;
- 1 small onion, chopped;
- 1 clove garlic, crushed;
- 1 carrot, finely chopped;
- 100g brown rice;
- 150g bag fresh or frozen spinach;
- 900ml vegetable stock;
- 2 tbsp cream or 4 tbsp full-fat milk;
- freshly ground black pepper
Each 559g serving contains
- 312 calories;
- protein 10.1g;
- carbohydrates 47.8g;
- fat 7.7g;
- sugar 5.0g
- fibre 5.5g;
- saturates 0.70g;
- salt 2.80g
- Heat the oil in a medium frying pan.
- Add the onion, garlic and carrot and fry for 3–4 minutes until beginning to soften.
- Stir in the rice, spinach and stock, bring to the boil and simmer gently for 35 minutes until the rice is tender. Transfer to a blender or food processor with the cream or milk and plenty of black pepper, blitz until smooth then return to the pan to reheat.
- If using frozen spinach in place of fresh, you’ll only need 100g.
- If you don't use the soup straight away, you may need to add extra stock or water when you reheat as it will thicken after a while.
- Freezing instructions: Freeze in portions then defrost in the microwave. Heat until piping-hot, stirring regularly. Eat immediately and discard any leftovers.