Red lentil, chickpea & chilli soup

Nutrition and extra info

Freezable

Vegetarian

kcal222

fat5g

saturates0g

carbs33g

sugars6g

fibre6g

protein13g

salt0.87g

Ingredients

Method

2 tsp cumin seeds

large pinch chilli flakes

1 tbsp olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It’s…

1 red onion, chopped

140g red split lentils

850ml vegetable stock or water

400g can tomatoes, whole or chopped

toe-mart-oh

A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…

200g can chickpeas or ½ a can, drained and rinsed (freeze leftovers)

small bunch coriander, roughly chopped (save a few leaves, to serve)

4 tbsp 0% Greek yogurt, to serve

Heat a large saucepan and dry-fry 2 tsp cumin seeds and a large pinch of chilli flakes for 1 min, or until they start to jump around the pan and release their aromas.
Add 1 tbsp olive oil and 1 chopped red onion, and cook for 5 mins.
Stir in 140g red split lentils, 850ml vegetable stock or water and a 400g can tomatoes, then bring to the boil. Simmer for 15 mins until the lentils have softened. 
Whizz the soup with a stick blender or in a food processor until it is a rough purée, pour back into the pan and add a 200g can drained and rinsed chickpeas.
Heat gently, season well and stir in a small bunch of chopped coriander, reserving a few leaves to serve. Finish with 4 tbsp 0% Greek yogurt and extra coriander leaves.