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Chickpea, Lentil and Chilli Soup

A warming but light vegetarian soup that has both texture and flavour. If you are looking for cheap, nutritious food that is also tasty then this soup is for you.

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Chickpea, lentil and chilli soup

INGREDIENTS                         

150g / 5¬ľoz split red lentils (see Cook's notes)
Large can (400g / 14oz) of chick peas (see cook's notes)
Large can (400g / 14oz) of chopped tomatoes
1 medium onion
1 litre / 1.75 pints vegetable stock (fresh or hot water and 2 stock cubes)
Small bunch of fresh coriander
Pinch of chilli flakes
2 teaspoons of cumin seeds
1 tablespoon olive oil
Salt and pepper to taste

PREPARATION TIME

: 10 minutes

COOKING TIME

: 35 minutes

DIFFICULTY LEVEL

: Easy

FREEZE

? Yes

SERVINGS

: 4

COOKING EQUIPMENT

: 1 large saucepan, 1 medium saucepan, food processor or stick blender.

PREPARATION

Peel, top and tail and finely chop the onion.

COOK'S NOTES FOR CHICKPEA, LENTIL AND CHILLI SOUP

The ingredients call for split red lentils and they are ideal for this soup. However any lentils can be used, just check the pack for cooking time and adjust the recipe cooking time below to ensure the lentils are cooked through.

Instead of canned chick peas you can substitute dry ones which tend to be cheaper but remember to soak them in water over night.

When you dry fry the cumin seeds and chilli flakes beware of the aroma given off and avoid breathing it in or going into your eyes - it is very pungent as it is frying!

RECIPE INSTRUCTIONS

STEP 1

Pour the stock, lentils and tomatoes into the large pan and mix the ingredients well. Let the soup simmer and continue on to the next step

Put the smaller pan on a medium heat and add the chilli flakes and cumin seeds. Dry fry them for a minute or so which will release their flavour and aroma. They are done when they just begin to jump around the pan.

 Dry frying spices

STEP 2

Add the olive oil and the onions to the smaller pan and stir well. Fry for eight minutes until the onions have softened turning them every couple of minutes.

Add the contents of the smaller pan (onions and spices) to the larger pan (stock, lentils and tomatoes), stir well and simmer for a further 20 minutes stirring occasionally.

frying onions and spices 

STEP 3

Blend the soup to a rough mix using the stick blender or food processor. If you use a food blender you will need to do this in two goes.

Pour the blended soup back into the pan on a medium heat and stir in the chick peas. Heat for a couple of minutes. taste the soup and add salt and pepper to your taste. Serve into warm soup bowls. Sprinkle some of the chopped coriander over each bowl of soup.

 Chickpea, lentil and chilli soup

OTHER SOUP RECIPES RECIPES

Chicken Noodle Soup
Chickpea and Tomato Soup
Lentil and Ham
Pea Soup
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Copyright 2006 - 17 David Marks. All rights reserved.