Easy lentil, chickpea and tomato soup

From registered family nutritionist Karine Stephan www.happylivingnutrition.co.uk.

Plant-based recipes on Instagram @happylivingnutrition

Serves

4

Good for:

Lunch,
dinner

Time:

around 35
minutes

Ingredients

2 tsp cumin seeds
A bit of water (to water fry)
3 onions, chopped
3 cloves of garlic, crushed, or use garlic granules
140g red split lentils
850ml vegetable stock or water (I use Marigold’s vegan bouillon powder with less salt)

Passata bottle (680g)
A can of chickpeas, drained and rinsed
(optional) kale or another leafy green
A bunch of roughly chopped coriander
(optional) to serve with: crushed garlic, nut cheese, coriander leaves, Marigold Engevita yeast flakes B12.

Step by Step Instructions

Step 1

If possible, soak the lentils for 2 to 4 hours (to help further reduce the antinutrient content).

Step 2

Dry-fry the cumin seeds in a large saucepan for 1 min.

Step 3

Water fry the crushed garlic and chopped onions, and cook for 5 minutes.

Step 4

Stir in 140g red split lentils, 850ml vegetable stock and the tomatoes, then bring to the boil.

Step 5

Simmer for 20 mins until the lentils have softened.

Step 6

Blend the ingredients until it is becomes a purée (I use a hand blender)

Step 8

Add the drained and rinsed chickpeas, the green leafy veggies and heat gently for 5 minutes.

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