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Smoky Tomato, Chipotle & Charred Corn Soup


TOTAL TIME: 40 MINS

SERVINGS: 4

CALORIES/SERVING: 185 KCAL



INGREDIENTS:

  • 1 tbsp rapeseed oil

  • 1 onion , finely chopped

  • 2 garlic cloves , chopped

  • 2 tsp ground coriander

  • small bunch of coriander , stalks chopped and leaves left whole

  • 400g can chopped tomatoes

  • 600ml vegetable stock

  • 1-1½ tbsp chipotle chilli paste

  • 2 corn on the cobs

  • 50g feta , crumbled

  • 4 tbsp fat-free Greek yogurt


METHOD:

  1. Heat the oil in a casserole dish and fry the onion for 10 mins until beginning to soften. Add the garlic, ground coriander and coriander stalks, and cook for 1 min. Stir though the tomatoes, stock and chipotle and bring to a simmer. Cook, covered, over a low heat for 20 mins, stirring occasionally.

  2. Meanwhile, bring a pan of water to the boil and cook the corn for 4 mins. Drain and leave to cool a little. Cut the kernels off the cob with a sharp knife. Heat a non-stick frying pan over a high heat. Add the corn and fry for 5-7 mins or until charred, stirring now and again.

  3. Ladle the soup into bowls. Top with the feta, yogurt, charred corn and coriander leaves.


NUTRITION:

kcal-185

fat-7g

saturates-2g

carbs-16g

sugars-11g

fibre-6g

protein-11g

salt-0.8g

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