1 tsp oil
1 x garlic clove, chopped
1 x red chilli, finely sliced and de-seeded to make it less spicy (optional)
1/2 tsp cumin
1/2 tsp coriander
A small pinch of sugar
2 x carrots
2 x red peppers, chopped
1 x small sweet potato
3/4 pt chicken or vegetable stock
A small pinch of salt and pepper (salt can be left out to reduce sodium)
2 tbsp dry fried sunflower seeds (quickly toasted in a hot pan)
A small bunch of fresh coriander, to garnish

To Serve:
2 tbsp reduced fat hummus
3 x rye crackers or crisp breads
1 x tomato, sliced
0.25 x cucumber, sliced