- Cook Time: 10 mins
- Serving: 4 Persons
Nutrition facts (per portion)
- Calories: 293
- Carbohydrate Content: 15g
- Fat Content: 11g
- Fiber Content: 6g
- Protein Content: 26g
- Saturated Fat Content: 2g
- Sodium Content: 1g
- Sugar Content: 3g
Spiced black bean & chicken soup with kale Recipe
Spiced black bean & chicken soup with kale is a Lower sugar recipe for 4 people, takes only 15 mins; recipe has olive oil, garlic clove and coriander.
Ingredients
- Coriander - small bunch coriander stalks finely chopped, leaves picked
- Garlic Clove - 2 fat garlic cloves, crushed
- Olive Oil - 2 tbsp mild olive oil
- Chopped Tomato - 400g can chopped tomatoes
- Tortilla - flour & corn tortillas, toasted, to serve (see tip)
- Chilli Flakes - 1 tsp chilli flakes
- Chicken - 250g leftover roast or ready-cooked chicken
- Lime - zest 1 lime, then cut into wedges
- Ground Cumin - 2 tsp ground cumin
- Black Beans - 400g can black beans, rinsed and drained
- Kale - 175g kale, thick stalks removed, leaves shredded
- Chicken Stock - 600ml chicken stock
- Feta - 50g feta, crumbled, to serve
Instructions
- Heat the oil in a large saucepan, add the garlic, coriander stalks and lime zest, then fry for 2 mins until fragrant. Stir in the cumin and chilli flakes, fry for 1 min more, then tip in the tomatoes, beans and stock. Bring to the boil, then crush the beans against the bottom of the pan a few times using a potato masher. This will thicken the soup a little.
- Stir the kale into the soup, simmer for 5 mins or until tender, then tear in the chicken and let it heat through. Season to taste with salt, pepper and juice from half the lime, then serve in shallow bowls, scattered with the feta and a few coriander leaves. Serve the remaining lime in wedges for the table, with the toasted tortillas on the side. The longer you leave the chicken in the pan, the thicker the soup will become, so add a splash more stock if you can't serve the soup straight away.
