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Tomato & rice soup

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Ingredients:

  • 2 tsp olive oil
  • 1 onion, finely chopped
  • 1 carrot, finely chopped
  • 1 celery stick, finely chopped
  • 1 tbsp golden caster sugar
  • 2 tbsp vinegar (white, red or balsamic)
  • 1 tbsp tomato purée
  • 400g can chopped tomato or passata
  • 1l vegetable stock made with 2 cubes
  • 140g rice (long-grain, basmati, wild, brown or a mixture)
  • ¼ small pack parsley, leaves only, chopped, and a few drops of pesto, to serve (optional)
Servings: 4

Instructions:
  1. Heat the oil in a large saucepan and add the onion, carrot and celery, then cook gently until softened. Add the sugar and vinegar, cook for 1 min, then stir through the tomato purée. Add the chopped tomatoes or passata, the vegetable stock, and any brown rice, if using, then cover and simmer for 10 mins. If you are using wild rice, add this and simmer for 10 mins more. Finally, add any white rice you’re using, and simmer for a final 10 mins until the rice is tender.
  2. Just before serving, sprinkle over some chopped parsley and season to taste. Divide into bowls and add a swirl of pesto to each, if you like.


Estimated Nutrient Breakdown:


Calories: 806.17
Weight: 1,793.47g
Total Fat: 11.55g
Saturated Fat: 1.75g
Trans-Fat: 0.00g
Monounsaturated Fat: 7.26g
Polyunsaturated Fat: 1.76g
Protein: 15.16g


Cholesterol: 0.00g
Sodium: 719.73g
Calcium: 253.69g
Magnesium: 128.85g
Potassium: 1,455.79g
Iron: 4.39g
Zink: 2.71g
Phosphorus: 299.45


Vit A: 633.02
Vit B1: 2.52
Vit B2: 0.41
Vit B3: 6.29
Vit B6: 0.96
Vit B12: 0.00
Vit D: 0.00
Vit E: 0.00
Vit K1: 51.56

Notes:

Caution: FODMAP
Health Notes: Vegetarian,Peanut-Free,Alcohol-Free, Low-Fat
Notes: Wild Food Box beautiful add-on!


Author: BBC Good Food
Tags: Wild Food Box

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