Red lentil, chickpea & chilli soup

• 份量: Serves 4
• 活動時間: 10 mins
• 總時間: 35 minutes

食材

2tsp cumin seeds

large pinch chilli flakes

1tbsp 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)

4tbsp 0% Greek yogurt , to serve

步驟

1. Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 min, or until they start to jump around 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 the boil. Simmer for 15 mins until the lentils have softened.

2. 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 the chickpeas. Heat gently, season well and stir in the coriander. Finish with a dollop of yogurt and coriander leaves.