Red lentil, chickpea & chilli soup
- Preparation and cooking time
- Serves 4
Come home to a warming bowlful of this filling, low-fat soup
- 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 can chickpeas or ½ a can, drained and rinsed (freeze leftovers)
- small bunch coriander, roughly chopped (save a few leaves, to serve)
- 4 tbsp 0% Greek yogurt, to serve
- STEP 1
Heat a large saucepan and dry-fry 2 tsp cumin seeds and a large pinch of chilli flakes for 1 min, or until they start to jump around the pan and release their aromas.
- STEP 2
Add 1 tbsp olive oil and 1 chopped red onion, and cook for 5 mins.
- STEP 3
Stir in 140g red split lentils, 850ml vegetable stock or water and a 400g can tomatoes, then bring to the boil. Simmer for 15 mins until the lentils have softened.
- STEP 4
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 a 200g can drained and rinsed chickpeas.
- STEP 5
Heat gently, season well and stir in a small bunch of chopped coriander, reserving a few leaves to serve. Finish with 4 tbsp 0% Greek yogurt and extra coriander leaves.