Red Lentil, Chickpea and Chilli Soup – Eat Healthy For Less
Time: 35 mins
Serves 4
Autumn is here, and the chilly days make it a perfect time to cosy up with a nice warming soup. This vegetarian soup recipe uses chilli flakes for a bit of heat and immense flavour. Enjoy this soup for lunch or dinner and don’t forget some nice crusty bread for dunking.
Nutritional Information (per serving): Calories 222kcals; Protein 13g; Carbohydrates 33g; Total Fat 5g; Saturated Fat 0g; Dietary Fibre 6g; Salt 0.87g.
Ingredients
- 1 red onion, chopped
- 140g red split lentils
- 400g tinned tomatoes
- 200g chickpeas
- 4 tbsp Greek yogurt
- Small bunch Coriander leaves
- 850ml vegetable stock
- 2 tsp cumin seeds
- Large pinch chilli flakes
Method
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.
Add 1 tbsp olive oil and 1 chopped red onion, and cook for 5 mins.
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.
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 chickpeas, drained and rinsed.
Heat gently, season well and stir in a small bunch of chopped coriander, reserving a few leaves to serve. Finish with 4 tbsp Greek yogurt and extra coriander leaves.
