Lentil and Chickpea Soup
A quick and easy, flavourful soup prepared with red lentils and chickpeas with added protein from quinoa.
Servings 4 people
Calories 590kcal
Ingredients
- ½ red onion finely diced
- 1 tablespoon sunflower oil
- 1 clove garlic finely chopped
- 1 tablespoon ginger grated
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon ground chilli or red pepper flakes
- 1 teaspoon ground turmeric
- ½ teaspoon ground cloves
- 1 cup red lentils
- 3 cups chicken stock or vegetable stock
- 400 g chickpeas (one can)
- 1 cup quinoa cooked
- salt and pepper to taste
- Greek yogurt and chopped coriander to garnish
- a squeeze of lime or lemon juice
Instructions
- Heat the oil in a thick-bottomed saucepan and fry off the onions on medium heat. Add the ground spices and stir until they become aromatic.
- Add the garlic and ginger and stir again for a few minutes. Then add the red lentils and toss in the spice mixture for one more minute.
- Add the chicken or vegetable stock and cook on high heat till it comes to a rapid boil. Lower the temperature and let the ingredients simmer for about 10-15 mins—season to taste.
- Remove from the heat and blend using a stab blender or do it manually using a regular blender. Add the drained and rinsed chickpeas and let it simmer for another 5 mins.
- Stir through the cooked quinoa and squeeze a little lime juice in the soup. Garnish with a dollop of thick Greek yogurt and chopped coriander.
Nutrition
Calories: 590kcal | Carbohydrates: 91g | Protein: 32g | Fat: 12g | Saturated Fat: 2g