Member recipe
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HEART HEALTHY CHICKPEA, LENTIL & TOMATO SOUP

By tenerifeprincess (GoodFood Community)
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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 4
This is a "Heart Healthy" recipe which serves 4 people. Flavoured only with black pepper, herbs and spices. Very quick and easy to prepare and cook!
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Ingredients

  • 1 Onion, chopped
  • 5ozs.Red Lentils
  • 1 large tin of Chickpeas drained and rinsed.
  • 1 tin (14 ozs) chopped tomatoes.
  • 750 mls. Veg Stock(home made or using 2 low salt stock cubes)
  • 1 teaspoon of ground cumin
  • 1 teaspoon of ground tumeric
  • Black Pepper
  • Low calorie Olive Oil Spray

Method

  • STEP 1
    In a large saucepan gently sauté the onion in a little olive oil spray until softened.
  • STEP 2
    Add the lentils, spices, chickpeas, tomato and stock. Stir, cover and cook for about 15 minutes, or until the lentils are tender.
  • STEP 3
    Remove Two large ladles of the thick soup and set aside.
  • STEP 4
    Blend the rest with a stick blender until pureed, then add the 2 retained ladles and reheat until piping hot!
  • STEP 5
    Season with lots of ground black pepper and add more stock/water if you like a more dilute soup. Finally, top with fresh chopped coriander and serve with crusty bread!
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