

Brown lentil, chickpea and vegetable soup
Ingredients
- 1 large onion, finely diced
- 2 stalks celery, diced
- 2 cloves garlic, crushed
- 1 teaspoon dried oregano
- 4 cups sweet potato/ kumarasweet-potatoX, cut into 1.5cm cubes
- 2 cups reduced-salt vegetable stock
- 400g tin no-added-salt brown lentils, drained
- 400g tin no-added-salt chickpeagarbanzoXsgarbanzosX, drained
- 400g tin chopped tomatoes
- 1 cup green beans, cut into 2cm pieces
- 4 tablespoon low-fat plain yoghurt, chopped fresh flat-leaf parsley and 4 toasted sourdough slices, to serve
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Instructions
1 Spray a large saucepan with a little oil and place over medium heat. Add the onion and celery and cook, stirring, for 6–7 min until softened. Add the garlic and oregano and cook, stirring, for 1 minute.
2 Add the sweet potato and cook for 1 minute, then add the stock, lentils, chickpeas and tomatoes with 1¼ cups water and bring to the boil. Reduce heat and simmer, partially covered, for 15–20 min until the sweet potato cubes are tender.
3 Add the green beans to the pan and simmer for 3–4 min until the beans are tender-crisp.
4 Divide soup among 4 bowls, top with the yoghurt and chopped parsley, sprinkle with freshly ground black pepper and serve with toasted sourdough slices on the side.
Nutrition Info (per serve)
-
Calories 396 cal
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Kilojoules 1656 kJ
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Protein 17.1 g
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Total fat 4.4 g
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Saturated fat 1.2 g
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Carbohydrates 74 g
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Sugar 18.8 g
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Dietary fibre 15.4 g
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Sodium 512 mg
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Calcium 247 mg
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Iron 5.7 mg
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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