Brown lentil, chickpea and vegetable soup
Ingredients
- spray oil
- 1 large onion, finely diced
- 2 celery sticks, diced
- 2 garlic cloves, crushed
- 1 teaspoon dried oregano
- 4 cups kumarasweet-potatoX, cut into 1.5cm cubes
- 2 cups reduced-salt vegetable stock
- 400g tin brown lentils in water, drained
- 400g tin chickpeagarbanzoXsgarbanzosX in water, 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
Instructions
1 Put a large saucepan over a medium heat and spray with a little oil. Add the onion and celery and cook, stirring, for 6–7 min until softened. Add the garlic and oregano and cook, stirring, for 1 min.
2 Add the kumara and cook for 1 min, then add the stock, lentils, chickpeas and tomatoes with 1¼ cups water and bring to the boil. Reduce the 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.
Serving suggestion
Top with the yoghurt and chopped parsley, sprinkle with freshly ground black pepper and serve with the toasted sourdough slices on the side.
Nutrition Info (per serve)
-
Calories 396cal
-
Kilojoules 1656kJ
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Protein 17.1g
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Total fat 4.4g
-
–Saturated fat 1.2g
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Carbohydrates 74g
-
–Sugars 18.8g
-
Dietary fibre 15.4g
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Sodium 512mg
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Calcium 247mg
-
Iron 5.7mg
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