Healthy Eating in 2021


  • 1.75 litre water
  • 1 chicken stock pot or cube
  • 6 spring onions, sliced
  • 2 tbsp finely chopped ginger
  • 1 tbsp ground cumin
  • 1 tbsp ground coriander
  • 200g basmati rice
  • 2 leeks, thickly sliced
  • 300g chicken breast, thinly sliced
  • 2 carrots, peeled then peeled into strips
  • 1 courgette, peeled into strips
  • 1 lemon, zested and juiced
  • 2 tbsp roughly chopped flat leaf parsley


Calories columnFat columnSaturates columnSugars columnSalt column
333 per serving
17% %GDA
3g per serving
4% %GDA
1g per serving
5% %GDA
8g per serving
9% %GDA
1.70g per serving
28% %GDA


  1. Measure the water into a large saucepan or sauté pan. Add the chicken stock, spring onions, ginger, ground cumin and coriander and bring to a simmer, stirring occasionally.

  2. Add the rice and simmer for 8 minutes until just softening, but not cooked through.

  3. Add the leeks and cook for 2 minutes, then add the chicken and cook for 4 minutes.

  4. Add the carrot, courgette and return to a simmer so that the chicken is hot through and the carrot and courgette wilted.

  5. Remove from the heat, add the lemon zest and juice and stir through.

  6. Divide between serving bowls and top with the parsley.

  7. Decant any remaining soup into a sealable container and cool to room temperature. Transfer to the fridge to keep for 3 days, or to the freezer for 1 month. Defrost thoroughly before reheating until piping hot.