Red Lentil, Chickpea & Chilli Soup
This hearty and aromatic Spiced Lentil and Chickpea Soup is packed with flavor and nutrients. The combination of cumin seeds, red lentils, tomatoes, and chickpeas creates a satisfying and wholesome dish perfect for a cozy meal. With a touch of chili flakes and fresh coriander, this soup is a delightful blend of spices and textures. Drizzle with Greek yogurt for a creamy finish, and garnish with coriander leaves to brighten up the dish. Enjoy a bowl of this comforting soup on a chilly day!
— Constant Cookbook
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
Instructions
- 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 drained and rinsed chickpeas.
- 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.
Cook Time
25M
Prep Time
PT10M
Yield
Serves 4
Nutrition
- Calories: 222 calories
- Fat Content: 5 grams fat
- Carbohydrate Content: 33 grams carbohydrates
- Sugar Content: 6 grams sugar
- Fiber Content: 6 grams fiber
- Protein Content: 13 grams protein
- Sodium Content: 0.87 milligram of sodium
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