Red lentil, chickpea & chilli soup
Come home to a warming bowlful of this filling, low-fat soup
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 25 mins
Vegetarian, Low-fat
- Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 min, or until they start to jump around the pan and release their aromas. Add the oil and onion, and cook for 5 mins. Stir in the lentils, stock and tomatoes, then bring to the boil. Simmer for 15 mins until the lentils have softened.
- Whizz the soup with a stick blender or in a food processor until it is a rough purée, pour back into the pan and add the chickpeas. Heat gently, season well and stir in the coriander. Finish with a dollop of yogurt and coriander leaves.
Per serving
222 kcalories, protein 13g, carbohydrate 33g, fat 5 g, saturated fat 0g, fibre 6g, sugar 6g, salt 0.87 g
Recipe from Good Food magazine, March 2010.
http://www.bbcgoodfood.com/recipes/333614/
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Ingredients
- 2 tsp cumin seeds
- large pinch chilli flakes
- 1 tbsp olive oil
- 1 red onion , chopped
- 140g red split lentils
- 850ml vegetable stock or water
- 400g can tomatoes , whole or chopped
- 200g carton chickpeas or ½ a can, rinsed and drained (freeze leftovers)
- small bunch coriander , roughly chopped (save a few leaves, to serve)
- 4 tbsp 0% Greek yogurt , to serve
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Top up on essential fatty acids, calcium and iron with this healthy and delicious bread
18
ratings
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 25 mins
Vegetarian, Low-fat
Ingredients
- 2 tsp cumin seeds
- large pinch chilli flakes
- 1 tbsp olive oil
- 1 red onion , chopped
- 140g red split lentils
- 850ml vegetable stock or water
- 400g can tomatoes , whole or chopped
- 200g carton chickpeas or ½ a can, rinsed and drained (freeze leftovers)
- small bunch coriander , roughly chopped (save a few leaves, to serve)
- 4 tbsp 0% Greek yogurt , to serve
Per serving
222 kcalories, protein 13g, carbohydrate 33g, fat 5 g, saturated fat 0g, fibre 6g, sugar 6g, salt 0.87 g
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