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David Gillick will show us how to make a Red Lentil, Chickpea and Chilli soup.
1 tsp cumin seeds
Small pinch chilli flakes
1 tbsp olive oil
1/2 red onion, chopped
70g red split lentils
400ml vegetable stock or water
200g can tomatoes, whole or chopped
100g chickpeas or ½ a can, rinsed and drained
small bunch coriander, roughly chopped
2 tbsp 0% Greek yogurt, to serve
Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 min, or until they start to jump around the pan and release their aromas.
Add the oil and onion, and cook for 5 mins.
Stir in the lentils, stock and tomatoes, then bring to the boil. Simmer for 15 mins until the lentils have softened.
Whizz the soup with a stick blender or in a food processor until it is a rough purée, pour back into the pan and add the chickpeas.
Heat gently, season well and stir in the coriander. Finish with a dollop of yogurt and coriander leaves
Chickpeas have a delicious nutlike taste and a texture that is buttery, yet somewhat starchy and pasty. A very versatile legume, they are a noted ingredient in many Middle Eastern and Indian dishes such as hummus, falafels and curries. While many people think of chickpeas as being in beige in color, other varieties feature colors such as black, green, red and brown.
Health Benefits of Chickpeas:
1. Fiber Advantage and Weight Loss: Like other beans, Chickpeas, are rich in both soluble and insoluble dietary fiber. Soluble fiber forms a gel-like substance in the digestive tract that snares bile (which contains cholesterol) and ferries it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders.
2. Protein for Vegetarians: Chickpeas are a good source of protein. Combined with a whole grain such as whole-wheat protein, they provide amount of protein comparable to that of meat or dairy foods without the high calories or saturated fats.
3. Manganese for Energy Production: Garbanzos are an excellent source of the trace mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses. Just one cup of garbanzo beans supplies 84.5% of the daily value for this mineral.
4. Iron Boost: Garbanzos can boost your energy because of their high iron content. This is particularly important for menstruating women, pregnant or lactating women and growing children. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is part of key enzyme systems for energy production and metabolism.