Chickpea, Lentil and Chilli Soup
A warming but light vegetarian soup that has both texture and flavour. If
you are looking for cheap, nutritious food that is also tasty then this soup is
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Diablo Sandwich Toaster
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|150g / 5¼oz split red lentils (see Cook's notes)
|Large can (400g / 14oz) of chick peas (see cook's notes)
|Large can (400g / 14oz) of chopped tomatoes
|1 medium onion
|1 litre / 1.75 pints vegetable stock (fresh or hot water and 2 stock cubes)
|Small bunch of fresh coriander
|Pinch of chilli flakes
|2 teaspoons of cumin seeds
|1 tablespoon olive oil
|Salt and pepper to taste
PREPARATION TIME: 10 minutes
COOKING TIME: 35 minutes
DIFFICULTY LEVEL: Easy
: 1 large saucepan, 1 medium saucepan, food processor or stick blender.
Peel, top and tail and finely chop the onion.
COOK'S NOTES FOR CHICKPEA, LENTIL AND CHILLI SOUP
The ingredients call for split red lentils and they are ideal for this soup. However any lentils can be used, just check the pack for cooking time and adjust the recipe cooking time below to ensure the lentils are cooked through.
Instead of canned chick peas you can substitute dry ones which tend to be cheaper but remember to soak them in water over night.
When you dry fry the cumin seeds and chilli flakes beware of the aroma given off and avoid breathing it in or going into your eyes - it is very pungent as it is frying!
Pour the stock, lentils and
tomatoes into the large pan and mix the ingredients well. Let the soup simmer
and continue on to the next step
Put the smaller pan on a medium heat and add the chilli flakes and cumin seeds. Dry
fry them for a minute or so which will release their flavour and aroma. They are done when they just
begin to jump around the pan.
Add the olive oil and the onions to the smaller pan and stir well. Fry for eight minutes
until the onions have softened turning them every couple of minutes.
Add the contents of the smaller pan (onions and spices) to the larger pan
(stock, lentils and tomatoes), stir well and simmer for a further 20 minutes
Blend the soup to a rough mix
using the stick blender or food processor. If you use a food blender you
will need to do this in two goes.
Pour the blended soup back
into the pan on a medium heat and stir in the chick peas. Heat for a couple
of minutes. taste the soup and add salt and pepper to your taste. Serve
into warm soup bowls. Sprinkle some of the chopped coriander over each bowl