Chickpea and Lentil Soup

Serves 4–6

Ingredients

• ½ tablespoon canola or extra virgin olive oil
• 1 large onion, diced
• 2 large cloves of garlic, chopped finely
• 1 teaspoon crushed ginger
• 200g (7 oz) of dry red lentils
• 1 x 400g (14 oz) can crushed tomatoes
• 3 cups vegetable stock
• 1 teaspoon powdered coriander
• 2 teaspoons powdered cumin
• 1 x 400g (14 oz) can chickpeas (garbanzo beans)
• ½–1 teaspoon lemon juice

Method

1. Heat the oil in a large pan and sauté the onions in the oil until translucent.
2. Add the garlic and ginger and continue stirring for another minute.
3. Add the lentils, crushed tomato, stock and spices. Bring to the boil and then simmer gently for about 20 minutes.
4. Add the chickpeas and cook for a further 10 minutes. Turn off the heat and stir in the lemon juice.
5. Blend the soup, leaving some texture or enjoy unblended with whole chickpeas.
6. Serve on its own at lunch time or include some steamed greens and grilled tomatoes at the evening meal.

Nutritional value per serve for 6 people:
Energy: 184 kilocalories or 771 kilojoules
Protein: 14g
Fat: 4g
Carbohydrate: 26g