Chickpea and red lentil soup

Serves: 4

Time to make: 30 mins

Ingredients

More weights & measures

2 teaspoons cumin seeds

2/5 teaspoon dried chilli flakes

1 tablespoon olive oil

1 red or white onion, chopped

1 cup red lentils

2 cups liquid salt-reduced vegetable stock

400g can chopped tomatoes

400g can chickpeagarbanzoXsgarbanzosX, drained, rinsed

3 tablespoons fresh coriandercilantroX, chopped, plus extra, to garnish (optional)

4 tablespoons reduced-fat Greek yoghurt

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Instructions

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1 Heat a non-stick pan for a few minutes. Add cumin seeds and chilli flakes. Cook for 1 minute or until seeds start to release their aromas and ‘pop’.

2 Add oil and onion. Cook for 5 minutes until softened. Stir in lentils, stock, 1 1/2 cups water and tomatoes and bring to the boil. Simmer for 15 minutes until lentils soften.

3 Purée soup in a processor or with a stick blender until roughly puréed. Return soup to pan. Add chickpeas and heat through, adding 1/2 cup boiling water for a soup with thinner consistency.

4 Stir in coriander and season to taste. Serve with a spoonful of yoghurt and extra coriander (if using).

Variations

Make it gluten free: Check stock and yoghurt are gluten free.

HFG tip

This soup can be kept for up to 3 days in the fridge in an airtight container. Heat thoroughly before serving.

Nutrition Info (per serve)

Calories 284 cal

Kilojoules 1190 kJ

Protein 18 g

Total fat 7 g

Saturated fat 2 g

Carbohydrates 45 g

Sugar 7 g

Dietary fibre 8 g

Sodium 550 mg

Calcium 80 mg

Iron 6.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.