Spicy Red Lentil and Chickpea (Garbanzo Bean) Soup

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Nutritional Info
  • Servings Per Recipe: 6
  • 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

View full nutritional breakdown of Spicy Red Lentil and Chickpea (Garbanzo Bean) Soup calories by ingredient
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Warming soup that's low in calories and high in fibre and vitamin A. Warming soup that's low in calories and high in fibre and vitamin A.
Number of Servings: 6


    1 tbsp olive oil
    1 can chopped tomatoes
    180g red lentils (rinsed)
    200g canned chickpeas (garbanzo beans) rinsed
    2 carrots peeled and thinly sliced
    1 onion roughly chopped
    1l chicken or veg stock
    2 tsp cumin seeds ground in mortar and pestle
    1/2 to 1tsp chilli power (to taste)
    2 tbsp chopped fresh coriander (cilantro)


With soup always err on the side of caution when adding the stock. It is better to have too little stock and add more in later than have a watery soup. Can be stored in the fridge for several days. Freezes well.


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.

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