Copyright John Paul Urizar
www.johnpaulurizar.com.au
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.
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
| 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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