Chunky vegetable & brown rice soup

Brown rice makes this vitamin-packed soup a great low-GI option. If you've got leftovers, serve it puréed the next day for a change

  • Prep:18 mins
    Cook:50 mins
  • Serves 4
  • Easy

Nutrition per serving

  • kcal 261
  • fat 8g
  • saturates 1g
  • carbs 37g
  • sugars 11g
  • fibre 10g
  • protein 5g
  • salt 0.5g


  • 2 tbsp cold-pressed rapeseed oil
  • 1 medium onion, halved and sliced
  • 2 garlic cloves, finely sliced
  • 2 celery sticks, trimmed and thinly sliced
  • 2 medium carrots, cut into chunks
  • 2 medium parsnips, cut into chunks
  • 1 tbsp finely chopped thyme leaves
  • 100g wholegrain rice
  • 2 medium leeks, sliced
  • ½ small pack parsley, to garnish


Storing leftovers

Once cool, leftovers can be stored in the fridge for up to 2 days, or covered and frozen for up to 1 month. Thaw overnight in the fridge and reheat in a saucepan until piping hot throughout.


  1. Heat the oil in a large non-stick pan and add the onion, garlic, celery, carrots, parsnips and thyme. Cover with a lid and cook gently for 15 mins, stirring occasionally, until the onions are softened and beginning to colour. Add the rice and pour in 1.2 litres cold water. Bring to the boil, then reduce the heat to a simmer and cook, uncovered, for 15 mins, stirring occasionally.

  2. Season the soup with plenty of ground black pepper and salt to taste, then stir in the leeks. Return to a gentle simmer and cook for a further 5 mins or until the leeks have softened. Adjust the seasoning to taste and blitz half the soup with a stick blender, leaving the other half chunky, if you like. Top with the parsley and serve in deep bowls.

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