Chunky vegetable & brown rice soup

Chunky vegetable & brown rice soup

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(2 ratings)

Prep: 18 mins Cook: 50 mins

Easy

Serves 4

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

Nutrition and extra info

  • Freezable
  • Healthy
  • Gluten-free
  • Vegetarian

Nutrition: per serving

  • kcal261
  • fat8g
  • saturates1g
  • carbs37g
  • sugars11g
  • fibre10g
  • protein5g
  • salt0.5g
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Ingredients

  • 2 tbsp cold-pressed rapeseed oil
    Rapeseed oil

    Rapeseed oil

    If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

  • 1 medium onion, halved and sliced
    Onion

    Onion

    un-yun

    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 2 garlic cloves, finely sliced
  • 2 celery sticks, trimmed and thinly sliced
  • 2 medium carrots, cut into chunks
    Carrot

    Carrot

    ka-rot

    The carrot, with its distinctive bright orange colour, is one of the most versatile root…

  • 2 medium parsnips, cut into chunks
    Parsnip

    Parsnip

    par-snip

    The fact that the parsnip is a member of the carrot family comes as no surprise - it looks just…

  • 1 tbsp finely chopped thyme leaves
  • 100g wholegrain rice
    Rice

    Rice

    r-eye-s

    Rice is a grain, the seed of a type of grass, which is the most widely grown and the most…

  • 2 medium leeks, sliced
    Leeks

    Leek

    lee-k

    Like garlic and onion, leeks are a member of the allium family, but have their own distinct…

  • ½ small pack parsley, to garnish
    Parsley

    Parsley

    par-slee

    One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…

Method

  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.

  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.

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Comments, questions and tips

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jasminefurner
23rd Jan, 2016
I haven't got a blender, so I'm just going to use a potato masher. Fingers crossed it works and tastes good!!
straas
7th Jan, 2016
Nice, but benefits massively from a pinch of salt.
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bourkeo
10th Apr, 2016
Adding ginger and chili to the recipe and putting goats cheese on top when serving transforms this soup!