RED LENTIL, CHICKPEA & CHILLI SOUP
Come home to a warming bowlful of this filling, low-fat soup
Provided by Good Food team
Categories Dinner, Lunch, Main course, Soup
Time 35m
Number Of Ingredients 10
Steps:
- 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.
Nutrition Facts : Calories 222 calories, Fat 5 grams fat, Carbohydrate 33 grams carbohydrates, Sugar 6 grams sugar, Fiber 6 grams fiber, Protein 13 grams protein, Sodium 0.87 milligram of sodium
MEDITERRANEAN CHICKPEA, LENTIL, AND RICE SOUP WITH BASIL
This is a nice soup to make for the week. It's fairly easy and inexpensive as well. Dried chickpeas can usually be found in the Mexican or South American section of your grocery store.
Provided by Lateshow9
Categories Lentil
Time 2h30m
Yield 12 serving(s)
Number Of Ingredients 17
Steps:
- Place chickpeas in a deep bowl, add water to cover by 2 inches, and place in the refrigerator overnight.
- In a large pot, heat the olive oil over medium-high heat. Add the onion, celery, carrots, and garlic. Saute for 10 minutes.
- Add the chickpeas, stock, tomatoes, tomato juice, marjoram, and bay leaves.
- Bring to a boil, then reduce heat and cover for 1-1/4 hours.
- Add the lentils and rice. Cover and simmer for an additional 35 minutes. You may add additional water or stock at this point if the liquic has reduced too much.
- Remove the bay leaves and season with the vinegar, basil, salt, pepper, and olive oil. Stir well before serving.
Nutrition Facts : Calories 340.4, Fat 12.2, SaturatedFat 2, Cholesterol 7.2, Sodium 479.2, Carbohydrate 43, Fiber 9.3, Sugar 10.6, Protein 15.8
LENTIL AND BROWN RICE SOUP
Healthful and hearty. A good soup to make a lot of and have as a stand-by in the freezer for a quick, nutritious meal.
Provided by evelynathens
Categories Brown Rice
Time 1h10m
Yield 6-8 serving(s)
Number Of Ingredients 15
Steps:
- Combine broth, 3 cups water, lentils, rice, tomatoes with reserved juice, carrots, onion, celery, herbs and sausage and bring to boil (do not add parsley and vinegar).
- Simmer, covered, stirring occasionally, 45-55 minutes, or until lentils and rice are tender.
- Stir in parsley and vinegar and season to taste.
- Freezer Note: I often make up a double batch of this delicious soup, freezing half the batch, to provide me with a quick, nutritious dinner further on down the line when time is short and you don't want to resort to ordering in. Just defrost in microwave, reheat well and serve
Nutrition Facts : Calories 257.7, Fat 2.7, SaturatedFat 0.6, Sodium 663.4, Carbohydrate 46.2, Fiber 8.3, Sugar 8.2, Protein 13.2
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