It may seem odd to make a hearty winter soup in the middle of summer, but the truth is that some things taste great all year round. This hearty one-pot supper is something I often make when I yearn for some spice but I’m short on time. It’s also an easy go-to when I am on a 5:2 diet day and need something filling and delicious in the evening; on those days when I limit my calorie intake, food like this makes them something to look forward to rather than a trial.
The nigella seeds are the ingredient that really elevates this dish, they are readily available in larger supermarkets or Asian shops so please don’t be tempted to leave them out. Also, please, please please make up your own curry powder, it makes an unbelievable difference. My recipe for curry powder is linked from the ingredients list below.
This recipe is suitable for vegans, in fact it makes a persuasive argument for embracing veganism.
Ostensibly, this recipe will feed four people, but very often I will make it for my wife and myself and we will polish off the lost between us. At only 212 calories per serving it is guilt-free gluttony!
Picture Credit: BBC Good Food
RECIPE – Serves 4
2 tbsp rapeseed oil
2 onions, finely chopped
2 apples, peeled and finely chopped
3 celery sticks, finely chopped
a small butternut squash, peeled, seeds removed, chopped into small pieces
3 heaped tbsp curry powder
1 tbsp ground cinnamon
1 tbsp nigella seeds
2 x 400g cans chopped tomatoes
1½ litres vegetable stock
150g basmati rice
small pack of coriander, leaves and stalks, chopped
zest and juice of a lemon
Heat the oil in a large, heavy bottomed pan. Add the onions, apples and celery with a pinch of salt and cook gently for 10 mins or so under a lid, stirring occasionally, until softened.
Add the butternut squash, curry powder, cinnamon, nigella seeds and a grind of black pepper. Cook for 2 mins more, then stir in the tomatoes and stock. Cover with a lid and simmer for 15 mins.
By now the vegetables should be tender but not mushy. Stir in the rice, add the chopped coriander stalks, pop the lid back on and simmer for another 12 mins until the rice is cooked through. Taste and add more seasoning if needed.
Finely grate the lemon zest over the top, then squeeze the lemon juice over that, scatter the chopped coriander leaves over everything (don’t stir it!) and bring to the table to serve in bowls.