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+ +

Red Lentil, Chickpea & Chilli Soup

- +

+ Red Lentil, Chickpea & Chilli Soup +

+ - +

- +

- - - Prep Time: 10 mins - Cook Time: 25 mins - Servings: Serves 4 - - - Source: - - bbcgoodfood.com - - + + + Prep Time: 10 mins + + Cook Time: 25 mins + + Servings: Serves 4 + + + + Source: + + + bbcgoodfood.com +

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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

-            

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
+            

+          

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- -

- - - - -

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.

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+ +

- +

+ + - - -

Nutrition

kcal

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.
+            

+          

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+ -

+ + +

Nutrition

kcal