Red lentil, chickpea & chilli soup

This is a great, warm and filling soup to fight the frigidness of winter!   It has complex carbohydrates, is low in fat, and is a good source of fiber and protein, because of the mix of lentils, chickpeas, and greek yogurt.  There’s no meat, so it’s even vegetarian!  The best part…its easy to make, and only takes about 30 min to prep and cook!

Ingredients

Serves 4

2 tsp cumin seeds

large pinch chilli flakes

1 tbsp olive oil

1 red onion, chopped

5 oz red split lentils

1½ pint vegetable stock or water

14 oz can tomatoes, whole or chopped

8 oz carton chickpeas or ½ a can, rinsed and drained

small bunch coriander, roughly chopped

4 tbsp 1% Greek yogurt, to serve

Preparation

  1. Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 min, or until they start to “sizzle” in 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 a boil.  Simmer for 15 mins until the lentils have softened.
  2. Mix 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 the greek yogurt and a garnish of your choice for decoration.

Nutrition per serving

232 calories, 13g of protein, 33g of carbohydrates, 6g of fat, 6g of fiber, aprox. 800mg of sodium

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One Comment to “Red lentil, chickpea & chilli soup”

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