Lentil and Chickpea Soup
User Reviews
5
4 reviews
Excellent
Lentil and Chickpea Soup
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A quick and easy, flavourful soup prepared with red lentils and chickpeas with added protein from quinoa.
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Ingredients
- ½ red onion finely diced
- 1 tablespoon sunflower oil
- 1 clove garlic finely chopped
- 1 tablespoon ginger grated
- 1 teaspoon cumin ground
- 1 teaspoon ground coriander
- 1 teaspoon ground chili or red pepper flakes
- 1 teaspoon Turmeric ground
- ½ teaspoon cloves ground
- 1 cup red lentils
- 3 cups chicken stock or vegetable stock
- 400 g chickpeas (one can)
- 1 cup quinoa cooked
- salt to taste
- black pepper to taste
- Greek yogurt chopped, to garnish
- Coriander chopped, to garnish
- lime juice or lemon juice, a squeeze
Instructions
- Heat the oil in a thick-bottomed saucepan and fry off the onions on medium heat. Add the ground spices and stir until they become aromatic.
- Add the garlic and ginger and stir again for a few minutes. Then add the red lentils and toss in the spice mixture for one more minute.
- Add the chicken or vegetable stock and cook on high heat till it comes to a rapid boil. Lower the temperature and let the ingredients simmer for about 10-15 mins—season to taste.
- Remove from the heat and blend using a stab blender or do it manually using a regular blender. Add the drained and rinsed chickpeas and let it simmer for another 5 mins.
- Stir through the cooked quinoa and squeeze a little lime juice in the soup. Garnish with a dollop of thick Greek yogurt and chopped coriander.
Nutrition Information
Show Details
Calories
590kcal
(30%)
Carbohydrates
91g
(30%)
Protein
32g
(64%)
Fat
12g
(18%)
Saturated Fat
2g
(10%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 590 kcal
% Daily Value*
| Calories | 590kcal | 30% |
| Carbohydrates | 91g | 30% |
| Protein | 32g | 64% |
| Fat | 12g | 18% |
| Saturated Fat | 2g | 10% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
4 reviews
Excellent
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