Spiced Moroccan Lentil and Chickpea Soup
Nutrition per serving
Calories | 629 kcal |
Protein | 30.5 g |
Carbs | 101 g |
Fats | 12.8 g |
Saturated Fat | 1.6 g |
Monounsaturated Fat | 5.9 g |
Polyunsaturated Fat | 2.8 g |
Sugars | 15.7 g |
Fiber | 23.4 g |
Sodium | 2,320 mg |
Ingredients
Red Onion | |
Chickpeas (garbanzo beans, bengal gram), canned, rinsed in tap water, drained | |
Fresh Coriander | |
Ground Cumin | |
Ground Cloves | |
Sweet Smoked Paprika | |
Chopped Tomatoes (canned) | |
Tomato Puree | |
Vegetable Stock Cube | |
Red Split Lentils | |
Whole Wheat Pita Bread | |
Olive Oil |
Preparations
1. Peel/finely slice the onion into half-moon shapes.
1. Peel/finely slice the onion into half-moon shapes.
2. Rinse the lentils under cold running water for a minute.
3. Drain/rinse the chickpeas in a sieve.
4. Roughly chop the coriander and separate the stalks from the leaves.
5. Boil water in a kettle. (250ml)
Cooking Instructions
1. In a frying pan, heat ½ a tbsp of olive oil over medium-low heat. Add the cloves, cumin and sweet paprika and cook for 30 seconds before adding the onions and cook for about 3 minutes until softened. Stir in the coriander stalks with a pinch of salt and cook for 30 seconds.
1. In a frying pan, heat ½ a tbsp of olive oil over medium-low heat. Add the cloves, cumin and sweet paprika and cook for 30 seconds before adding the onions and cook for about 3 minutes until softened. Stir in the coriander stalks with a pinch of salt and cook for 30 seconds.
2. Add the tomato purée, tinned tomatoes with 250ml of boiling water and the stock pot. Stir to combine.
3. Add the lentils and simmer for 10 minutes before adding the chickpeas with half the coriander leaves and cook a further for 5-8 minutes until thickened. Season with a pinch of salt to taste.
4. Meanwhile, place the pita under the grill for a few minutes on each side until lightly toasted.
5. Serve the soup in a bowl with a sprinkle of the remaining coriander on top. Use the pita for dipping.