Red Lentil Chickpea Garbanzo Chili 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
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
RED LENTIL, CHICKPEA (GARBANZO) & CHILI SOUP
Make and share this Red Lentil, Chickpea (Garbanzo) & Chili Soup recipe from Food.com.
Provided by English_Rose
Categories Lunch/Snacks
Time 35m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Heat a large saucepan and dry fry the cumin seeds and chili flakes for 1 min or until they start to jump around the pan and release their aromas.
- Add the oil and onion, and cook for 5 minutes
- Stir in the lentils, stock and 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 puree, pour back into the pan and add the chickpeas.
- Heat gently, season well and stir in the cilantro.
- Finish with a spoonful of the greek yogurt.
Nutrition Facts : Calories 247.6, Fat 4.8, SaturatedFat 0.6, Sodium 160, Carbohydrate 39.5, Fiber 14.9, Sugar 4.5, Protein 13
LENTIL CHILI SOUP
My wife recently attended a "soup seminar," put on by The County Extension Service. Here's one that she brought home that I liked quite a bit and she was crazy about it. Simple and easy. Enjoy.
Provided by Bone Man
Categories Lentil
Time 1h10m
Yield 8 cups, 8 serving(s)
Number Of Ingredients 10
Steps:
- Pour the vegetable oil into a large cooking pot or dutch oven. Over medium-high heat, saute the onion and garlic until golden, about 2-3 minutes.
- Add remaining ingredients and stir. Bring to a boil and then reduce the heat to a simmer.
- Cook uncovered until the lentils are tender, about 45 minutes.
- Serve.
Nutrition Facts : Calories 224.5, Fat 1.8, SaturatedFat 0.2, Sodium 132.1, Carbohydrate 40.2, Fiber 16.5, Sugar 9.9, Protein 12.6
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