TAGS:

This healthy low-fat bowl of Quorn, bean and spinach soup is made from frozen foods. Just as nutritious and tasty as using fresh foods and just as quick to prepare
Serves: 3
Prep time: 10 mins
Cooking time: 15 mins
Total time: 20 mins
Skill level: Easy peasy
Costs: Cheap as chips

 

Ingredients

 

    • 350ml (12fl oz) frozen chicken or vegetable stock, home-made or ready-made

 

    • 2 tbsp Thai fish sauce or soy sauce

 

    • 1 tbsp mirin (rice wine)

 

    • 2 tsp freshly grated, or frozen prepared, ginger

 

    • 1 tsp brown sugar

 

    • 2 frozen fillets of Quorn, cut into thin strips (taken from a 312g pack of 6 frozen fillets)

 

    • 100g (3½oz) frozen green beans, cut into short strips

 

    • 2-3 spring onions, trimmed and chopped

 

    • 180g sachet frozen, pre-cooked basmati rice (taken from 720g pack of 4 sachets)

 

    • About 60g (2oz) frozen leaf spinach (4 chunks)

 

    • 1 tbsp chopped frozen coriander

 

    • Juice of 1 lime

 

    • Garlic bread, to serve

 

 

Method

 

 

    1. Heat the stock in a pan with the fish or soy sauce, mirin, ginger, and sugar. Bring to the boil for a few mins. Add the Quorn strips and beans. Bring back to simmer for 4 mins.

 

    1. Add the spring onions, rice and spinach and cook for another couple of mins. Stir in the coriander and enough lime juice, to taste. Serve with garlic bread; if frozen, bake or grill according to pack instructions. Or toast frozen bread and spread with garlic butter.

 

 

Nutritional information per portion

 

 

fat 2.0g saturates 0.5g calories 161(kcal)

 

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.