Spicy Red Lentil and Chickpea (Garbanzo Bean) Soup
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
1 tbsp olive oil1 can chopped tomatoes180g red lentils (rinsed)200g canned chickpeas (garbanzo beans) rinsed2 carrots peeled and thinly sliced1 onion roughly chopped1l chicken or veg stock2 tsp cumin seeds ground in mortar and pestle1/2 to 1tsp chilli power (to taste)2 tbsp chopped fresh coriander (cilantro)
1. Heat oil in large pan and add the onions. Sauté for 5 mins. Add the seeds and chilli and cook for further min. Add the carrots, sauté for 3 mins.
2. Add the lentils and the stock to the pan. Bring to the boil and simmer for 20 mins or until carotts are fork tenderand lentils are soft.
3. Add the chopped coriander/cilantro. Blend with hand blender or leave to cool slighly and transfer to regular blender. If the soup is too thick, add more stock. Add the chickpeas and gently heat through. Season and serve.
Serving Size: Makes 6 bowls of soup
Number of Servings: 6
Recipe submitted by SparkPeople user SKINICOOK.
2. Add the lentils and the stock to the pan. Bring to the boil and simmer for 20 mins or until carotts are fork tenderand lentils are soft.
3. Add the chopped coriander/cilantro. Blend with hand blender or leave to cool slighly and transfer to regular blender. If the soup is too thick, add more stock. Add the chickpeas and gently heat through. Season and serve.
Serving Size: Makes 6 bowls of soup
Number of Servings: 6
Recipe submitted by SparkPeople user SKINICOOK.
Nutritional Info Amount Per Serving
- Calories: 122.5
- Total Fat: 3.3 g
- Cholesterol: 0.0 mg
- Sodium: 160.9 mg
- Total Carbs: 19.1 g
- Dietary Fiber: 5.2 g
- Protein: 5.2 g
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