Best Heart Healthy Chickpea Lentil Tomato Soup Recipes

MOROCCAN CHICKPEA LENTIL STEW

Steps:

• Preheat soup pot or dutch oven over medium heat. Add oil.
• Once oil is heated, add onions and sauté for 5-7 minutes. Add garlic and continue cooking for 2-3 minutes.
• Stir in sweet potatoes and cook for 5-6 minutes.
• Add broth, tomatoes, lentils, and all dry spices and stir well. Bring to a boil, then reduce to a simmer and cook for 25 minutes, stirring occasionally, until lentils are fully cooked.
• Add chickpeas and cook for an additional 5 minutes.
• Serve with a drizzle of plain yogurt and fresh herbs.

RED LENTIL, CHICKPEA & CHILLI SOUP

Steps:

• 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.

CHICKPEA AND LENTIL SOUP

Steps:

• In a large pot, melt butter over moderately low heat.
• Add onion, celery and carrots. Cook, stirring occasionally, until vegetables begin to soften, about 10 minutes.
• Stir in ginger, cinnamon, salt, pepper and lentils. Add water and tomatoes. Bring to a boil.
• Reduce heat and simmer, partially covered, stirring occasionally, until lentils are tender, 25-30 minutes.
• Add chickpeas and simmer 5 minutes longer. Stir in cilantro and voila!