RED LENTIL, CHICKPEA & CHILLI SOUP

Red lentil, chickpea & chilli soup image

Come home to a warming bowlful of this filling, low-fat soup

Provided by Good Food team

Categories Dinner, Lunch, Main course, Soup

Time 35m

Number Of Ingredients 10

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

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.

Nutrition Facts : Calories 222 calories, Fat 5 grams fat, Carbohydrate 33 grams carbohydrates, Sugar 6 grams sugar, Fiber 6 grams fiber, Protein 13 grams protein, Sodium 0.87 milligram of sodium