RED LENTIL, CHICKPEA (GARBANZO) & CHILI SOUP

Red Lentil, Chickpea (Garbanzo) & Chili Soup image

Provided by English_Rose

Time 35m

Yield 4 serving(s)

Number Of Ingredients 10

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2 teaspoons cumin seeds
1 large pinch chili flakes
1 tablespoon olive oil
1 red onion, chopped
5 ounces split red lentils
3 1/2 cups vegetable stock
1 (14 ounce) can chopped tomatoes
7 ounces cooked chickpeas, drained and rinsed
1/2 ounce cilantro, chopped
4 tablespoons 0% Greek yogurt, to serve

Steps:

Heat a large saucepan and dry fry the cumin seeds and chili 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 minutes
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 puree, pour back into the pan and add the chickpeas.
Heat gently, season well and stir in the cilantro.
Finish with a spoonful of the greek yogurt.

Nutrition Facts : Calories 247.6, Fat 4.8, SaturatedFat 0.6, Sodium 160, Carbohydrate 39.5, Fiber 14.9, Sugar 4.5, Protein 13