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Lentil and Chickpea Soup

A quick and easy, flavourful soup prepared with red lentils and chickpeas with added protein from quinoa.

Prep Time
15 mins
Cook Time
15 mins
Total Time
35 mins
Servings: 4 people
Calories: 590 kcal
Course: Soup
Cuisine: Indian

Ingredients

  • ½ red onion finely diced
  • 1 tablespoon sunflower oil
  • 1 clove garlic finely chopped
  • 1 tablespoon  ginger grated
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon ground chilli or red pepper flakes
  • 1 teaspoon ground turmeric
  • ½ teaspoon ground cloves
  • 1 cup red lentils
  • 3 cups chicken stock or vegetable stock
  • 400 g chickpeas (one can)
  • 1 cup quinoa cooked
  • salt and pepper to taste
  • Greek yogurt and chopped coriander to garnish
  • a squeeze of lime or lemon juice

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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

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

% 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.