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Red Lentil & Chickpea Soup

May 9, 2018

This lentil and chickpea soup is divine and full of SO MUCH goodness. And to top it off, it tastes amazing, and you can cook it about 35 mins!

 

Red lentils are a great source of soluble fibre, which is hugely beneficial for keeping the digestive system healthy, including preventing constipation! They have a low GI value, which means they break down into sugars slowly, releasing energy a lot slower than foods with a high GI value. This means they will help keep you fuller for longer. Lastly, I want to mention their benefits in relation to the heart – lentils contain potassium, which helps lower blood pressure and magnesium and folate, which also supports heart health. Combined with chickpeas, which help to reduce bad LDL cholesterol – this dish is a winner!

 

 

 

Serves 4 bowls: 

 

Ingredients:

 

  • Rapeseed oil

  • 1 medium onion, finely chopped

  • 3 cloves garlic, crushed

  • 2 tsp ground cumin

  • ½ tsp paprika

  • ½ tsp Kashmiri chilli powder

  • 1 tsp ground coriander

  • ½ tsp turmeric

  • 1 can chopped tomatoes

  • Organic vegetable stock pot, dissolved in 500ml boiling water

  • ½ cup red lentils

  • 1 can chickpeas, drained and washed

  • 1 tsp salt

  • Handful of fresh chopped coriander

  • Natural yogurt

 

 

Method:

 

 

  1. Grab a large non-stick pan and heat a glug of olive oil.

  2. Add the onion and garlic and fry on a medium heat, stirring often for 10 minutes until browned.

  3. The add the ground cumin, paprika, chilli powder, ground coriander and turmeric. Give this a good stir and cook for a further minute.

  4. Add the chopped tomatoes and 500ml of vegetable stock.

  5. Rinse the red lentils thoroughly under running water for a minute and drain. Add them to the pan and give this another stir, bring to the boil and then cover the pan with the lid. Simmer for 10 minutes.

  6. Then add the chickpeas and simmer for another 10 minutes, until the soup has thickened.

  7. Add salt to taste, chuck in a handful of chopped fresh coriander and then serve in large bowls. Finish with yogurt and some more coriander!

 

 

And enjoy!

Kesar

 

 

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