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Chickpea, Lentil and Chilli Soup

Chickpea, Lentil and Chilli Soup
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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 for you.

The lentils thicken the soup to perfection, the chickpeas add texture whilst the coriander and spices lift the flavour.

INGREDIENTS

150g / 5¬ľoz split red lentils (see Advice section below)

Large can (400g / 14oz) of chick peas (see Advice section below) drained of liquid

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

Nutrition information per portion
 
PREPARATION TIME
: 10 minutes
 
COOKING TIME: 35 minutes
 
DIFFICULTY: Easy
 
FREEZE: Yes
 
SERVINGS: 4 servings
 
EQUIPMENT: 1 large saucepan, 1 medium saucepan, food processor or stick blender.

PREPARATION

Peel, top and tail and finely chop the onion.

ADVICE FOR CHICKPEA, LENTIL AND CHILLI SOUP

The ingredients call for split red lentils and they are ideal for this soup. They soften very quickly and are not affected by the acidic tomatoes in the soup

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!

RECIPE INSTRUCTIONS

STEP 1

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.

Dry Frying Chilli and Cumin
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Dry Frying Chilli and Cumin

STEP 2

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 stirring occasionally.

Frying onions
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Frying Onions

STEP 3

Blend the soup to a rough mix using the stick blender or food processor. If you use a stick blender you may need to do this in two goes.

Pour the blended soup back into the pan on a medium heat and stir in the drained 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 of soup.

Chickpea, Lentil and Chilli Soup
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Chickpea, Lentil and Chilli Soup

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