Heart Healthy Chickpea Lentil Tomato Soup Recipes

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HEARTY LENTIL AND TOMATO SOUP



Hearty Lentil and Tomato Soup image

This recipe is a quick to make and substantial to eat. Just the job for Winter days. It is based on a recipe published long ago by the english Cranks restaurants. If you like a chunky soup then serve as cooked, but if you like your soups smoother then blitz it in a blender or food processor.

Provided by Whizz

Categories     Lentil

Time 45m

Yield 6 serving(s)

Number Of Ingredients 8

1 small onion
1 (14 ounce) can tomatoes, chopped
1 tablespoon oil
2/3 cup red lentil
2 pints chicken stock
1 tablespoon tomato concentrate
1/2 teaspoon dried thyme
salt and pepper

Steps:

  • Chop the onion Heat the oil in a saucepan and sauté the onion until transparent.
  • Add the remaining ingredients and stir.
  • Cover and simmer for 30 minutes, stirring occasionally.
  • Adjust seasoning to taste.
  • For a slightly smoother soup, allow it to cool slightly then blitz it in a blender or food processor, then reheat.
  • Serve the soup with chunky wholemeal bread if you want a meal in a dish!

MOROCCAN LENTIL AND CHICKPEA SOUP



Moroccan Lentil and Chickpea Soup image

One of the best vegetable soups I've had in ages! Extremely easy to make and very cheap (leave out the saffron if you don't already have any)! This lemony, peppery soup is traditionally enjoyed at the end of a day of fasting during the Muslim holy month of Ramadan. This is a vegetarian version of the thick and aromatic soup. More like a stew. From the 2/2007 issue of Canadian House & Home.

Provided by Kumquat the Cats fr

Categories     Lentil

Time 1h10m

Yield 6 serving(s)

Number Of Ingredients 19

2 tablespoons butter
2 onions, chopped
1 celery rib, chopped
1 teaspoon ground cinnamon
1/2 teaspoon turmeric
1/2 teaspoon salt (or to taste)
1/2 teaspoon ground pepper (or more to taste)
1/4 teaspoon ground ginger
1/4 teaspoon hot pepper sauce
1 pinch saffron (large pinch, crumbled)
1 (28 ounce) can diced tomatoes, pureed
1 cup brown lentils
1 (19 ounce) can chickpeas, drained
4 cups vegetable broth
1/4 cup vermicelli, broken (or orzo or other small pasta)
2 tablespoons flour
1/2 cup fresh parsley
1/2 cup fresh cilantro
1/4 cup lemon juice

Steps:

  • In large heavy saucepan or dutch oven, melt butter over medium heat. Stir in onion and celery and cook, covered, for 7-10 minutes or until onion is tender, stirring occasionally.
  • Add cinnamon, turmeric, salt, pepper, ginger, hot pepper sauce and saffron. Cook, stirring, for 2 minutes. Add tomatoes, lentils, chickpeas and broth. Bring to boil, reduce heat, and simmer, covered, for about 40 minutes or until lentils are tender.
  • Stir in noodles and simmer, covered, about 7 minutes longer or until noddles are just tender. In bowl, whisk flour, and 1 cup water until smooth. Whisk flour mixture into soup and simmer, stirring often, for 2-4 minutes or until soup is thickened and no raw flour taste remains.
  • Stir in half of the parsley and cilantro, and all of the lemon juice. Taste and adjust seasoning, adding up to 1/2 tsp more salt if needed. Garnish with remaining parsley and cilantro.

RED LENTIL, CHICKPEA & CHILLI SOUP



Red lentil, chickpea & chilli soup image

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

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

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

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