A low-calorie soup made with rice for a complete meal, or ideal as a winter starter.
Serves
2 Prep
10 minutesCook
40 minutesEach 559g serving contains (excludes serving suggestion)
KCal
310
Carbs
49.1g
Fibre
6.4g
Protein
7.6g
Fat
7.8g
Saturates
2.2g
Sugars
8.7g
Salt
0.87g
Fruit/Veg Portion
2
Ingredients
Ingredients
1 tsp rapeseed oil
1 small onion, chopped
1 clove garlic, crushed
1 carrot, finely chopped
100g brown rice
150g bag fresh or frozen spinach
900ml low-salt vegetable stock
2 tbsp single cream
freshly ground black pepper
Method
Method
Recipe tips
- If using frozen spinach in place of fresh, you’ll only need 100g.
- If you don't use the soup straight away, you may need to add extra stock or water when you reheat as it will thicken after a while.
- Freezing instructions:Â Freeze in portions then defrost in the microwave. Heat until piping-hot, stirring regularly. Eat immediately and discard any leftovers.
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Total Cook Time (in minutes)
40 mins
Special Diets
Total Cook Time (in minutes)
35 mins
Special Diets
Total Cook Time (in minutes)
25 mins
Special Diets
Total Cook Time (in minutes)
50 mins
Special Diets
Symbols Guide
We use these symbols throughout our recipes to make it easier to choose recipes to suit you. However, this information should not replace specific advice from your healthcare professional.
Dairy free
Freezer safe
Gluten free
Low fat
Low sugar
Nut free
Vegan
Vegetarian
Nutritional information explained
Carb counting
The carb values of these meals relate to the total amount of carbs from all ingredients. If you are carb counting, you may not need to include them all in calculating your insulin dose. Speak to your healthcare team if you're unsure.
Traffic light symbols / colours
- Red = high
- Amber = medium
- Green = low
Traffic lights for these recipes are determined by the whole portion size. Comparison of the traffic lights for different recipes should be based on 100g of each portion.
Red
High
Amber
Medium
Green
Low
