Heart Healthy Chickpea Lentil Tomato Soup Recipes

RED LENTIL, CHICKPEA & CHILLI SOUP

Come home to a warming bowlful of this filling, low-fat soup

Provided by Good Food team

Categories Dinner, Lunch, Main course, Soup

Time 35m

Number Of Ingredients 10

Red lentil, chickpea & chilli soup image

Steps:

Heat a large saucepan and dry-fry 2 tsp cumin seeds and a large pinch of chilli flakes for 1 min, or until they start to jump around the pan and release their aromas.
Add 1 tbsp olive oil and 1 chopped red onion, and cook for 5 mins.
Stir in 140g red split lentils, 850ml vegetable stock or water and a 400g can tomatoes, then bring to the boil. Simmer for 15 mins until the lentils have softened.
Whizz the soup with a stick blender or in a food processor until it is a rough purée, pour back into the pan and add a 200g can drained and rinsed chickpeas.
Heat gently, season well and stir in a small bunch of chopped coriander, reserving a few leaves to serve. Finish with 4 tbsp 0% Greek yogurt and extra coriander leaves.

Nutrition Facts : Calories 222 calories, Fat 5 grams fat, Carbohydrate 33 grams carbohydrates, Sugar 6 grams sugar, Fiber 6 grams fiber, Protein 13 grams protein, Sodium 0.87 milligram of sodium

Ingredients

2 tsp cumin seeds
large pinch chilli flakes
1 tbsp olive oil
1 red onion, chopped
140g red split lentils
850ml vegetable stock or water
400g can tomatoes, whole or chopped
200g can chickpeas or ½ a can, drained and rinsed (freeze leftovers)
small bunch coriander, roughly chopped (save a few leaves, to serve)
4 tbsp 0% Greek yogurt, to serve

CHICKPEA AND LENTIL SOUP

I got this in an on-line recipe swap and it comes from my Aunt Phyllis's friend Nancy's daughter! It's easy to make and tastes better the NEXT day!

Provided by Oolala

Categories Lentil

Time 50m

Yield 6 serving(s)

Number Of Ingredients 13

Chickpea and Lentil Soup image

Steps:

In a large pot, melt butter over moderately low heat.
Add onion, celery and carrots. Cook, stirring occasionally, until vegetables begin to soften, about 10 minutes.
Stir in ginger, cinnamon, salt, pepper and lentils. Add water and tomatoes. Bring to a boil.
Reduce heat and simmer, partially covered, stirring occasionally, until lentils are tender, 25-30 minutes.
Add chickpeas and simmer 5 minutes longer. Stir in cilantro and voila!

Nutrition Facts : Calories 190, Fat 5, SaturatedFat 2.6, Cholesterol 10.2, Sodium 1058.8, Carbohydrate 30.2, Fiber 8, Sugar 4.5, Protein 7.7

Ingredients

2 tablespoons butter (or olive oil)
1 onion, chopped
2 celery ribs, chopped
2 carrots, chopped
1 teaspoon ground ginger
1 teaspoon ground cinnamon
2 teaspoons salt
1/2 teaspoon black pepper
1 cup lentils
6 1/2 cups water
1 (15 ounce) can tomatoes (diced or crushed)
1 (15 ounce) can chickpeas, drained and rinsed
1/3 cup fresh cilantro, chopped

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Once oil is heated, add onions and sauté for 5-7 minutes. Add garlic and continue cooking for 2-3 minutes.
Add broth, tomatoes, lentils, and all dry spices and stir well. Bring to a boil, then reduce to a simmer and cook for 25 minutes, stirring occasionally, until lentils are fully cooked.

Heart Healthy Chickpea Lentil Tomato Soup Recipes

RED LENTIL, CHICKPEA & CHILLI SOUP

Come home to a warming bowlful of this filling, low-fat soup

CHICKPEA AND LENTIL SOUP

I got this in an on-line recipe swap and it comes from my Aunt Phyllis's friend Nancy's daughter! It's easy to make and tastes better the NEXT day!

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