• 2 tbsp (25 ml) canola oil
• 2 onions, finely chopped
• 2 large garlic cloves, crushed
• 1 tsp (5 ml) ground coriander
• 1 tsp (5 ml) ground cumin
• 1/4 tsp (1 ml) cayenne pepper
• 1/4 tsp (1 ml) ground cloves
• 1/4 tsp (1 ml) ground ginger
• 1/4 tsp (1 ml) ground turmeric
• 4 cups (1 l) diluted chicken or vegetable stock
• 14 oz (396 ml) can chopped tomatoes
• 1 lb (500 g) skinless chicken breast fillets, cut into ¼-in. (0.5-cm) strips
• 1/2 lb (250 g) green beans, trimmed and chopped
• 400 g can chickpeas, drained and rinsed
• 2 tbsp (25 ml) chopped fresh coriander
• 1/3 cup (75 ml) low-fat yogurt
• pinch of cayenne pepper
• 12 sprigs of fresh coriander
1. Heat oil in large, heavy-based pot or flameproof casserole dish over medium heat. Add onions and fry for 3 minutes, stirring. Add garlic and continue stirring 2 minutes longer until onions are softened, but not brown.
2. Reduce heat slightly and stir in spices. Continue stirring over gentle heat so spices release their aroma. Take care not to let mixture burn.
3. Stir in stock and tomatoes with their juice, increase heat and bring to boil. Then reduce heat to gentle simmer.
4. Add chicken, beans and chickpeas to pot, bring back to boil, then reduce heat, cover and leave soup to cook gently 10 minutes until chicken is cooked through and beans are just tender. Taste one bean to test if it is cooked and cut piece of chicken in half to make sure it is no longer pink in centre. Stir in chopped coriander and season.
5. Ladle soup into individual bowls, then add dollop of yogurt to each serving, sprinkle with cayenne pepper and garnish with coriander. Serve with chapattis or nan bread.
– For nutritional information on this and other great recipes, go to www.rd.ca