http://www.lifestylefood.com.au/recipes/23843/lightly-spiced-vegetable-soup?cid=BP_RSS_lifestyle_4_lightly-spiced-vegetable-soup_070415

10 Min Prep • 15 Min Cook

12 Ingredients

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Name: Lightly Spiced Vegetable Soup
Prep time: 30 min
Cook time: 25 min
Total time: 25 min
Yield: 4
Cuisine: not set
Ingredients: 1 Pouch Tilda® Garden Vegetable and Quinoa Basmati rice (o; Olive oil; 1 Red onion chopped; 1 Celery stalk chopped; 1 Carrot chopped; 1/2 Red chilli finely chopped; 2 tbsps Moroccan seasoning; 750 ml Vegetable stock; 1 can Chickpeas Drained; 1 tablespoon Olive oil; Natural Yoghurt; Coriander sprigs chopped

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INGREDIENTS

1 Pouch Tilda® Garden Vegetable and Quinoa Basmati rice (o
Olive oil
1 Red onion ; chopped
1 Celery stalk ; chopped
1 Carrot ; chopped
1/2 Red chilli ; finely chopped
2 tbsps Moroccan seasoning
750 ml Vegetable stock
1 can Chickpeas ; Drained
1 tablespoon Olive oil
Natural Yoghurt
Coriander sprigs ; chopped

Servings

INSTRUCTIONS

1. Heat 2 tbsps olive oil in a large pan.

2. Fry onion, celery, carrot and chilli for approximately 5 minutes.

3. Add Moroccan seasoning and fry for 2 minutes.

4. Pour over vegetable stock.

5. Add chickpeas and Tilda Garden Veg Quinoa and Brown Basmati Rice and heat for 3-5 minutes.

6. Serve with natural yoghurt and chopped coriander.

NOTES

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Nutrition

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Serving Size: 1 Serving (380g)
Recipe Makes: 4 Servings

Calories: 183
Calories from Fat: 24 (13%)

Amt Per Serving		% DV

	Total Fat 2.7g	4 %
	Saturated Fat 0.6g	3 %
	Monounsaturated Fat 1.1g
	Polyunsanturated Fat 0.7g
Cholesterol 1.7mg		1 %
Sodium 1102.6mg		38 %
Potassium 381.4mg		10 %
Total Carbohydrate 33.2g		10 %
	Dietary Fiber 5.8g	23 %
	Sugars, other 27.4g
Protein 7.4g		11 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 183

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