Free Healthy Recipe - Spicy Fish Soup with Cracked Wheat

Dairy free, Low fat, Low GI

Copyright John Paul Urizar

The beauty of this soup is it has the comfort factor of a casserole but takes a fraction of the time. Serve it with a low GI cracked wheat and you have a complete meal in itself.

½ cup coarse cracked wheat, (or bulghur)
¼ cup parsley, chopped
1 tbsp olive oil
½ brown onion finely sliced
2 sticks celery, finely chopped
1 red capsicum finely chopped
1 bird's eye chilli deseeded and finely chopped
1 tsp five spice
1 can organic tomatoes, chopped
1 litre fish stock
1 medium sweet potato, peeled and cut into chunks
1 lime juiced
500 grams ling fillets, cut into cubes approx 2cm thick

Soak the bulghur in boiling water for 1 hour until it's soft and the water has completely absorbed. Stir through the chopped parsley and season with cracked pepper.

Heat the oil in a pan and add the onion, celery, capsicum, chilli, 5 spice, and stir over a medium heat until the vegetables have softened. Add the canned tomatoes and stock and bring to the boil. Reduce the heat and add the sweet potato and butter beans. Cook for 15 to 20 minutes until the sweet potato is tender. Add the lime juice and fish and cook gently for a further 5 minutes. Season and serve with a spoon of bulghur.

Note : Cracked wheat or bulgur is wheat which has been par boiled and broken into different sized granules (fine, medium and coarse). Soaked in water, it has a low GI and is a good source of iron and fibre.

Makes 4 servings

Scale recipe to serves

Prep Time: 1 hr
Cooking Time: 40 mins
Ready in: 1 hr 40 mins

Suitable for:
Dinner, Lunch, Soup
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Nutritional Information - Per Serve
Kj 1275 kj
Calories 305 kcal
Fat 7.2 g
Saturated Fat 1.1 g
Total Carbohydrate 25.3 g
Total Protein 32.5 g
Fibre 4.7 g

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