This one takes a while and makes a big batch, but the leftovers will give you a healthy lunch for the week!
Serves 10
Ingredients:
5 large Red peppers
1 tbsp Compliments canola oil
2 medium Carrots, chopped
1 medium Onion, chopped
2 tsp Fennel seed
2 tsp Thyme, dried
1 small Bay leaf
3 cloves Garlic, minced
¼ tsp Black pepper, freshly cracked
1 small Jalapeno pepper, minced
½ cup / 125 ml Compliments Balance Brown Basmati Rice
2½ cups / 625 ml Chicken broth, sodium reduced
1 tbsp Tomato paste, no salt added
1 small Tomato, chopped
½ cup / 125 ml Milk, 1%
¼ cup / 60 ml Basil, fresh, chopped
Directions:
1. Pre-heat oven to 425° F.
2. Drizzle peppers with small amount of oil and bake until skin is charred and pepper softened. Remove from oven, place in a bowl and cover. After cooled, remove skin, seeds, ribs and slice.
3. In a large pot, add oil, carrots, onion, fennel seeds, thyme, bay leaf, garlic, pepper and jalapeno. Sauté on medium heat 7-10 minutes.
4. Add red pepper, rice, broth, paste and tomato. Stir and simmer for 30 min.
5. In a blender or food processor, purée soup mixture and return to pot. Add milk and simmer 5 minutes. Add fresh basil and serve.
Nutrition Information per Serving (1 cup):
Calories: 90
Fat: 2 grams
Carbohydrate: 16 grams
Fibre: 2 grams
Protein: 2 grams
Sodium: 146 milligrams
Recipe courtesy of Sobeys Dieticians
