Niamh Recipes

Red lentil, chickpea & chilli soup

Name: Red lentil, chickpea & chilli soup
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 4 servings
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 can chickpeas or ½ a can, drained and rinsed (freeze leftovers); small bunch coriander roughly chopped (save a few leaves, to serve); 4 tbsp 0% Greek yogurt to serve

4 servings

portioner

10 minutes

aktiv tid

35 minutes

total tid

Begynd at lave mad

Ingredienser

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 can chickpeas or ½ a can, drained and rinsed (freeze leftovers)

small bunch coriander roughly chopped (save a few leaves, to serve)

4 tbsp 0% Greek yogurt to serve

Vejledning

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.

Ernæring

Portionsstørrelse

Kalorier

259

Fedt i alt

5 g

Mættet fedt

1 g

Uumættet fedt

Transfedt

Kolesterol

Natrium

0.62 mg

Kulhydrater i alt

33 g

Kostfiber

7 g

Sukker i alt

10 g

Protein

17 g