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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