Umami Recipes
Umami Recipes

Red lentil, chickpea & chilli soup

4 servings

servings

35 minutes

total time

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

Directions

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.

Notes

Doubled recipe. Did 5 hours in slow cooker on low, lentils weren’t done so then simmered on stove for like 10 min. Used powdered cumin. Added a little red wine vinegar at the end. Used twice as many chickpeas (so 4x). Used fire roasted tomatoes

Nutrition

Serving Size

-

Calories

222

Total Fat

5 g

Saturated Fat

-

Unsaturated Fat

-

Trans Fat

-

Cholesterol

-

Sodium

0.87 mg

Total Carbohydrate

33 g

Dietary Fiber

6 g

Total Sugars

6 g

Protein

13 g

4 servings

servings

35 minutes

total time
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