Come home to a warming bowlful of this filling, low-fat soup
Nutrition and extra info
- Freezable
- Vegetarian
Nutrition: per serving
- kcal222
- fat5g
- saturates0g
- carbs33g
- sugars6g
- fibre6g
- protein13g
- salt0.87g
Ingredients
- 2 tsp cumin seed
- large pinch chilli flakes
- 1 tbsp olive oil
Olive oil
ol-iv oylProbably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…
- 1 red onion, chopped
- 140g red split lentils
- 850ml vegetable stock or water
- 400g can tomatoes, whole or chopped
Tomato
toe-mart-ohA member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…
- 200g can 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
Method
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.
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