Red lentil, chickpea & chilli soup
By Good Food
Come home to a warming bowlful of this filling, low-fat soup
-
Prep:10 mins
Cook:25 mins
- Serves 4
- Easy
Nutrition per serving
-
kcal 222
-
fat 5g
-
saturates 0g
-
carbs 33g
-
sugars 6g
-
fibre 6g
-
protein 13g
-
salt 0.87g
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 carton chickpeas or ½ a can, rinsed and drained (freeze leftovers)
- small bunch coriander, roughly chopped (save a few leaves, to serve)
- 4 tbsp 0% Greek yogurt, to serve
Method
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.
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.
