Red lentil, chickpea & chilli soup

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 35 minutes

材料

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

手順

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.

栄養

• カロリー: 259
• 脂肪総量: 5 g
• 飽和脂肪: 1 g
• ナトリウム: 0.62 mg
• 炭水化物総量: 33 g
• 食物繊維: 7 g
• 糖質総量: 10 g
• タンパク質: 17 g