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Red lentil, chickpea & chilli Soup

Published on 12th Sep 2013 at 20:34 by Admin

Now that the summer is well & truly over with shorter evenings & a drop in  temperature - it's time to warm up with this amazing Red lentil, chickpea & chilli Soup

kcalories = 222    protein = 13g    carbs = 33g    fat = 5g   

 

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



Cooking Method :

1) Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 minute, 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.

2) 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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