Chunky vegetable & brown rice soup
Brown rice makes this vitamin-packed soup a great low-GI option. If you've got leftovers, serve it puréed the next day for a change
- 2 tbsp cold-pressed rapeseed oil
- 1 medium onionhalved and sliced
- 2 garlic clovesfinely sliced
- 2 celery stickstrimmed and thinly sliced
- 2medium carrotscut into chunks
- 2 medium parsnipscut into chunks
- 1 tbsp finely chopped thyme leaves
- 100g wholegrain rice
- 2medium leekssliced
- ½ small pack parsleyto garnish
Nutrition: per serving
- kcal261
- fat8glow
- saturates1g
- carbs37g
- sugars11g
- fibre10g
- protein5g
- salt0.5g
Method
step 1
Heat the oil in a large non-stick pan and add the onion, garlic, celery, carrots, parsnips and thyme. Cover with a lid and cook gently for 15 mins, stirring occasionally, until the onions are softened and beginning to colour. Add the rice and pour in 1.2 litres cold water. Bring to the boil, then reduce the heat to a simmer and cook, uncovered, for 15 mins, stirring occasionally.
step 2
Season the soup with plenty of ground black pepper and salt to taste, then stir in the leeks. Return to a gentle simmer and cook for a further 5 mins or until the leeks have softened. Adjust the seasoning to taste and blitz half the soup with a stick blender, leaving the other half chunky, if you like. Top with the parsley and serve in deep bowls.