Photo: Cala
Red lentil, chickpea & chilli soup
10 ingredients
10 min + 25 min
Serves 4
openrecipes
Come home to a warming bowlful of this filling, low-fat soup
Estimated Nutrition (whole recipe, rough)
542
Calories
36g
Protein
18g
Fat
64g
Carbs
Counts 7 of 10 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Yogurt | 170g plain Greek | 100 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Seed | not in our table | 0 |
| Water | not in our table | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 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 carton chickpeas or ½ a can, rinsed and drained (freeze leftovers)
- small bunch coriander , roughly chopped (save a few leaves, to serve)
- 4 tbsp 0% Greek yogurt , to serve
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By bbcgoodfood ·
Recipe sourced from
openrecipes