Kumara, coriander and lemongrass soup
Serves: 6
Time to make: 50 mins
Total cost: $8.55 / $1.42 per serve
(at time of publication)
Ingredients
- 1 tablespoon olive oil
- 1 onion, chopped
- 1 large floury potato, peeled and cut into chunks
- 700g (about 2) golden kumara, peeled and cut into chunks
- 2 fat cloves garlic
- 1 heaped teaspoon grated fresh ginger
- 1 heaped teaspoon ground coriander
- 1 teaspoon curry powder
- 1 ½ tablespoons lemongrass, finely chopped
- 4 cups vegetable stock (or chicken stock)
- ½ teaspoon salt
- 1 ½ cups skim milk
Instructions
1 Heat the oil in a large saucepan, add the onion and garlic and cook until soft. Mix in the spices and lemongrass then add the prepared kumara and potato. Cover with the stock and simmer vigorously, uncovered, until the vegetables are very tender.
2 Using a processor or stick blender, purée the cooked vegetables with the liquid until thick, velvety and lump-free. Return to the saucepan and add the salt and milk. Mix well, heat gently and adjust the seasoning to taste.
HFG tip
Lemongrass stalks are available from produce specialists, Asian food stores and some supermarkets. The stalks can be frozen until required. Press the stalks with the flat side of a knife to crush the stem and split the skin. Peel off and discard the coarse outer layer. Lemongrass is fibrous so always chop it finely. Or try Fresh As freeze-fried lemongrass, which has a great flavour and a little goes a long way.
Nutrition Info (per serve)
-
Calories 152cal
-
Kilojoules 635kJ
-
Protein 7.7g
-
Total fat 4.3g
-
–Saturated fat 0.9g
-
Carbohydrates 20.9g
-
–Sugars 8.5g
-
Dietary fibre 2.2g
-
Sodium 860mg
-
Calcium 170mg
-
Iron 2.1mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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