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SPICED TOMATO AND COCONUT SOUP

The Essential Diabetes Cookbook
by Antony Thompson

An unusual and delicious soup with a strong Indian background. The coconut makes it quite high in fat but it is quick and easy to make, so maybe save it for special occasions.
Serves 4


INGREDIENTS

    • 1 cup desiccated coconut
    • 1 cup warm water
    • 1 tablespoon sunflower oil
    • 1 large onion, finely chopped
    • 1 small carrot, cut into 1/2 in dice
    • 2 garlic cloves, finely chopped
    • 1 teaspoon brown mustard seeds
    • 1 teaspoon cumin seeds
    • 1/4 teaspoon asafoetida powder (optional)
    • 8 curry leaves, crumbled
    • 2 (14-oz) cans chopped tomatoes
    • 1 (14-oz) can navy beans, rinsed and drained
    • 1 teaspoon chili powder
    • 1 teaspoon ground turmeric
    • 1 teaspoon garam masala
    • 1 teaspoon superfine sugar
    • salt and freshly ground black pepper
    • crusty multigrain bread, to serve


DIRECTIONS

1. Soak the desiccated coconut in the warm water for 20 minutes.

2. Meanwhile, heat the oil in a saucepan, add the onion, carrot, garlic, mustard seeds, cumin, asafoetida, and curry leaves and gently cook for 8 minutes to soften the onions. Add the tomatoes, beans, chili powder, and turmeric and simmer for 15 minutes.

3. Transfer the coconut and its soaking water to a blender and blend to a smoothish paste. Mix with the tomato and bean mixture, along with the garam masala and sugar, and heat gently but do not allow to boil. Season to taste with salt and pepper and serve with crusty multigrain bread.

NUTRITION
Amount per portion: Energy 320 cals, Protein 9.2g, Fat 22.1g, Saturated fat 15.8g, Carbohydrate 22.6g, Total sugars 11.4g, Fiber 11.0g, Salt 1.01g, Sodium 401mg

 

 

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