Wanderfood Wednesday: Moroccan Red Lentil and Chickpea Soup

Red Lentil and Chickpea Soup

It’s starting to get a bit chilly here in Taiwan, so I’m cracking out my cookbooks. This winter, I’ve challenged myself to start cooking with ingredients that I’ve never used before. It’s also been a while since I’ve contributed a Wanderfood Wednesday post, so I figured I’d make my first new meal and write about it.

I’ve been on a bit of a bean and legumes kick lately, so my first recipe for my winter cooking challenge is a hearty, warming bowl of red lentil and chickpea soup. This recipe from BBC Good Food is super easy to follow, it cooks in about 20 minutes, it’s low-fat and it’s super healthy and vegetarian friendly. I was really pleased with the results and even my husband thought it was a winner.

Ingredients:

  • 2 teaspoons cumin seeds
  • large pinch of chili flakes
  • 1 tablespoon of olive oil
  • 1 onion, chopped
  • 3/4 cup of red lentils
  • 850 ml vegetable stock
  • 400g can of tomatoes, whole or chopped
  • 1/2 can of chickpeas, drained and rinsed
  • roughly chopped coriander for garnishing
  • 1 teaspoon of  Greek yogurt per bowl
  1. Heat a large saucepan and Dry-fry the cumin seeds and chilli flakes for 1 min in a heated saucepan. You know they’re ready when they start to jump around in the pan and release their aromas.
  2. Add in onion and oil; cook for 5 minutes.
  3. Add the lentils, tomatoes and stock. Bring to a boil and then simmer for 15 minutes until the lentils are soft.
  4.  Puré the soup in a food processor until it is a rough purée. Pour it back into the pan and add the chickpeas.
  5. Heat gently, season and stir in the coriander. Add a spoonful of yogurt and some coriander leaves.

Per serving 222 kcalories, protein 13g, carbohydrate 33g, fat 5 g, saturated fat 0g, fibre 6g, sugar 6g, salt 0.87 g

My Several Worlds participates in Wanderfood Wednesday, a global travel blogging project that features food from all over the world. For more tasty snacks, recipes, and dishes around the globe, check out the original Wanderfood Wednesday at Wanderlust and Lipstick.

 

3 thoughts on “Wanderfood Wednesday: Moroccan Red Lentil and Chickpea Soup

  1. Linda

    Sounds good – always on the look out for healthy low fat/kcal recipes for my ‘can’t cook- won’t cook’ friends and family! The ‘super easy’ bit really appeals!

    Reply

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