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2 bowls of lentil and chickpea soup served on a grey table
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Lentil and Chickpea Soup

A quick and easy, flavourful soup prepared with red lentils and chickpeas with added protein from quinoa.
Course Soup
Cuisine Indian
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 4 people
Calories 590kcal
Author Peter G

Ingredients

  • ½ red onion finely diced
  • 1 tbsp sunflower oil
  • 1 clove garlic finely chopped
  • 1 tbsp ginger grated
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp ground chilli or red pepper flakes
  • 1 tsp ground turmeric
  • ½ tsp 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