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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 253.0
  • Total Fat: 5.0 g
  • Cholesterol: 0.0 mg
  • Sodium: 662.5 mg
  • Total Carbs: 41.1 g
  • Dietary Fiber: 10.3 g
  • Protein: 11.5 g

View full nutritional breakdown of Mulligatawny with Chickpeas calories by ingredient
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Mulligatawny with Chickpeas

Submitted by: BREES25

Introduction

Recipe from Jan/Feb 2009 Body & Soul with slight modifications. Nutritional information does not include rice. Recipe from Jan/Feb 2009 Body & Soul with slight modifications. Nutritional information does not include rice.
Number of Servings: 4

Ingredients

    1 Tbsp Olive Oil
    Cooking spray
    2 cloves garlic, minced
    2 tsp grated peeled ginger
    1 tsp ground cumin
    1 tsp tumeric
    1/2 tsp ground coriander
    1/4 tsp cayenne pepper
    Course salt and ground pepper
    8 oz yellow lentils (or split peas)
    3 c. vegetable broth
    2 Tbsp lemon juice
    1 can (19 oz) chickpeas, drained and rinsed
    1/4 c scallion greens

    Brown rice for serving

Directions

1. Heat 1 tablespoon oil in a large saucepan over medium. Add garlic, ginger, cumin, tumeric, coriander, and cayenne; season with salt and pepper. Cook, stirring until fragrant, about 30 seconds. Add lentils and broth, bring to a boil. Reduce to a simmer; cover until lentils are soft, 7 to 9 minutes (split peas take about 30-45 minutes). Use a hand blender (or work in batches with a regular blender) to puree soup. Add two cups of water. Coop over medium until warmed through. Remove from heat and stir in lemon juice.

2. Meanwhile, heat cooking spray in a large nonstick skillet over medium high. Add chickpeas, cook, stirring occasionally, until golden brown and crisp, 7 to 8 minutes. Serve soup topped with chickpeas and scallion greens with rice alongside.

Makes 4 servings.

Number of Servings: 4

Recipe submitted by SparkPeople user BREES2.






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