SMOKY CHICKPEA, RED LENTIL & VEGETABLE SOUP
This warming, satisfying lentil and vegetable soup comes together in just 30 minutes.
Provided by Jennifer Segal
Categories Soups
Time 30m
Yield 6
Number Of Ingredients 15
Steps:
- In a large pot, heat the olive oil over medium heat. Add the onions and cook, stirring occasionally, until soft, about 5 minutes. Add the garlic, carrots, smoked paprika and cumin; cook, stirring frequently so the garlic doesn't brown, about 2 minutes more.
- Add the broth, diced tomatoes, red lentils, thyme, bay leaves, salt, and pepper and bring to a boil. Cover the pot and reduce the heat to a simmer; cook for ten minutes. Add the chickpeas, cover the pot and cook 10 minutes more. Fish out the bay leaves, then transfer 2 cups of the soup to a blender and purée until smooth (be sure to remove the center knob on the blender and cover with a dishtowel to avoid splatters). Add the puréed soup back to the pot and stir. Taste and adjust seasoning, if necessary; if you want the soup to be thicker, purée a bit more soup. Add the cooked vegetables and simmer until the soup is hot and the vegetables are warmed through. Ladle the soup into bowls and serve.
- Freezer-Friendly Instructions: The soup can be frozen for up to 3 months. Defrost the soup in the refrigerator for 12 hours and then reheat it on the stovetop over medium heat until hot. through.
Nutrition Facts : ServingSize about 1 1/2 cups, Calories 222, Fat 7g, Carbohydrate 32g, Protein 10g, SaturatedFat 1g, Sugar 7g, Fiber 10g, Sodium 622mg
CURRIED QUINOA AND CHICKPEAS
Quinoa contains more protein than other grains, and that protein is of unusually high quality for a plant food. That makes this a great filling main dish and the blend of flavors and colors will bring everyone at the table back for more. -Suzanne Banfield, Basking Ridge, New Jersey
Provided by Taste of Home
Categories Dinner
Time 40m
Yield 4 servings.
Number Of Ingredients 10
Steps:
- In a large saucepan, bring water and orange juice to a boil. Stir in chickpeas, tomatoes, red pepper, quinoa, onion, raisins and curry. Return to a boil. Reduce heat; cover and simmer for 15-20 minutes or until liquid is absorbed., Remove from the heat; fluff with a fork. Sprinkle with cilantro.
Nutrition Facts : Calories 355 calories, Fat 5g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 155mg sodium, Carbohydrate 70g carbohydrate (20g sugars, Fiber 9g fiber), Protein 12g protein.
CURRIED RED LENTIL SOUP
This soup is one of my favorites! Not only is it tasty, but quick to make - under 30 minutes. Be sure to use red lentils as they cook faster than the others. I clipped this recipe from the paper many years ago and have been making it every fall/winter ever since. Hope you enjoy it!
Provided by Sweet PQ
Categories Low Cholesterol
Time 30m
Yield 7 cups, 4 serving(s)
Number Of Ingredients 10
Steps:
- Heat oil in a large saucepan. Add onion & garlic and saute until onion is soft, about 5-6 minutes. Add curry powder and stir fry 30 seconds to blend.
- Add stock, potatoes, lentils, carrots and bay leaf. Cover, and bring to boil over medium heat. Reduce heat to medium-low and simmer, stirring occasionally, until the lentils are tender, about 20 minutes.
- Remove and discard bay leaf. Season with salt to taste.
Nutrition Facts : Calories 398.5, Fat 6.9, SaturatedFat 1.4, Cholesterol 8.1, Sodium 418.8, Carbohydrate 64.3, Fiber 9.3, Sugar 8.1, Protein 21.8
CURRIED LENTIL SOUP
Make and share this Curried Lentil Soup recipe from Food.com.
Provided by Aroostook
Categories Lentil
Time 55m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Saute onion and garlic until soft.
- Stir in curry powder and mx well.
- Add all the rest of the ingredients except the parsley.
- And simmer covered until cooked through (about 45 minutes).
- Stir in parsley and simmer 5 more minutes.
CURRIED RED LENTIL, CHICKPEA AND KALE SOUP
Make and share this Curried Red Lentil, Chickpea and Kale Soup recipe from Food.com.
Provided by dianne15
Categories Lentil
Time 50m
Yield 6 cups, 6 serving(s)
Number Of Ingredients 17
Steps:
- Saute onion, carrots and celery in nonstick pan, about 5 to 7 minutes, use a little water to prevent sticking of burning.
- Precook kale in large saucepan of boiling water for about 2 to 3 minutes.
- Add drained kale, lentils, chickpeas and broth to carrot mixture, bring to a boil.
- Cover, reduce heat and simmer for about 15 minutes or until lentils are tender.
- Allow soup to cool, then puree in blender, Once soup is blended return to pan. Add coconut milk, ginger, spices and salt. Stir well.
- Cover and simmer for 10 minutes.
- Add garnish of coconut and peanuts when served in bowls.
Nutrition Facts : Calories 573.3, Fat 19.1, SaturatedFat 14.1, Sodium 109.7, Carbohydrate 87.7, Fiber 12.2, Sugar 44.3, Protein 17.4
RED LENTIL, CHICKPEA & CHILLI SOUP
Come home to a warming bowlful of this filling, low-fat soup
Provided by Good Food team
Categories Dinner, Lunch, Main course, Soup
Time 35m
Number Of Ingredients 10
Steps:
- Heat a large saucepan and dry-fry 2 tsp cumin seeds and a large pinch of chilli flakes for 1 min, or until they start to jump around the pan and release their aromas.
- Add 1 tbsp olive oil and 1 chopped red onion, and cook for 5 mins.
- Stir in 140g red split lentils, 850ml vegetable stock or water and a 400g can 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 a 200g can drained and rinsed chickpeas.
- Heat gently, season well and stir in a small bunch of chopped coriander, reserving a few leaves to serve. Finish with 4 tbsp 0% Greek yogurt and extra coriander leaves.
Nutrition Facts : Calories 222 calories, Fat 5 grams fat, Carbohydrate 33 grams carbohydrates, Sugar 6 grams sugar, Fiber 6 grams fiber, Protein 13 grams protein, Sodium 0.87 milligram of sodium
CURRIED LENTIL AND VEGETABLE SOUP
A great easy soup, that's packed full of protein and vitamins. Economical to make. To make it gluten free ensure your stock and curry powder are labeled as gluten free. The quality of the stock and vegetables used in this dish will make all the difference to the taste
Provided by Jubes
Categories Lentil
Time 50m
Yield 6 serving(s)
Number Of Ingredients 10
Steps:
- Heat the oil in a large saucepan, add onion and fry over a gentle heat until the onion has softened and is clear in colour.
- Increase the heat and add the curry powder or paste and stir for 2 min to release the fragrance. Add the stock and tomato paste bring to the boil and reduce heat.
- Add the lentils, cover and simmer for 15 minutes.
- Add all of the vegetables and simmer covered for a further 15 min till vegetables are tender.
- Serve sprinkled with some chopped basil or parsley, or some grated parmesan cheese, or a swirl or sour cream or yogurt.
- For Vegetarian use the vegetable broth.
Nutrition Facts : Calories 184, Fat 5.3, SaturatedFat 0.7, Sodium 50.2, Carbohydrate 25.6, Fiber 11.8, Sugar 3.6, Protein 9.8
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