Red Bean Soup With Gremolata Food

CHICKPEA SOUP WITH CHUNKY GREMOLATA

Chickpea soup with chunky gremolata image

If you like hummus, you'll love this low-calorie, gluten-free soup that provides an incredible four of your 5-a-day in each serving

Provided by Sara Buenfeld

Time 45m

Number Of Ingredients 16

Ingredients

2 tbsp cold-pressed rapeseed oil
3 onions , chopped (about 340g)
3 x 400g cans chickpeas , don't drain off the liquid
3 large cloves garlic , finely grated
1 red chilli , seeded and chopped
2 tsp ground coriander
1 tsp cumin seeds
4 tsp vegetable bouillon powder
1 aubergine , finely cubed (350g)
2 tbsp tahini
210g can chickpeas , drained
100g cherry tomatoes , cut into quarters
1 lemon , zested and half juiced
15g parsley , finely chopped
3 tbsp chopped mint leaves
smoked paprika , for dusting

Steps:

Heat 1 tbsp oil in a large pan and fry the onions for 10 mins to soften. Tip the 3 cans of chickpeas into the pan and stir in 2 of the grated garlic cloves, the chilli, coriander and cumin along with the bouillon powder, aubergine and 1½ cans of water. Cover and simmer for 15-20 mins until the aubergine is tender, then remove from the heat, add the tahini and blitz with a hand blender until smooth.
Meanwhile, make the gremolata. Tip the small can of chickpeas into a bowl add the tomatoes, lemon zest and juice, parsley and mint with the remaining oil and garlic.
If you're following our Healthy Diet Plan, spoon half the soup into two bowls or large flasks and top with or pack up half the gremolata and a sprinkling of paprika. Cool and chill the remaining soup for another day on the plan. Reheat the soup in a pan or microwave to serve.

Nutrition Facts : Calories 470 calories, Fat 19 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 45 grams carbohydrates, Sugar 10 grams sugar, Fiber 18 grams fiber, Protein 21 grams protein, Sodium 0.21 milligram of sodium

RED BEAN VEGETABLE SOUP

Red Bean Vegetable Soup image

Cajun seasoning boosts the flavor of this brothy soup. The easy recipe makes a big batch that's loaded with beans and fresh veggies. -Ronnie Lappe, Brownwood, Texas

Provided by Taste of Home

Categories Lunch

Time 6h15m

Yield 12 servings (3 quarts).

Number Of Ingredients 10

Ingredients

3 large sweet red peppers, chopped
3 celery ribs, chopped
2 medium onions, chopped
4 cans (16 ounces each) kidney beans, rinsed and drained
4 cups chicken broth
2 bay leaves
1/2 to 1 teaspoon salt
1/2 to 1 teaspoon Cajun seasoning
1/2 teaspoon pepper
1/4 to 1/2 teaspoon hot pepper sauce

Steps:

In a 5-qt. slow cooker, combine the peppers, celery, onions and beans. Stir in the remaining ingredients. Cover and cook on low for 6 hours or until vegetables are tender. Discard bay leaves before serving.

Nutrition Facts : Calories 158 calories, Fat 0 fat (0 saturated fat), Cholesterol 2mg cholesterol, Sodium 701mg sodium, Carbohydrate 29g carbohydrate (5g sugars, Fiber 8g fiber), Protein 11g protein. Diabetic Exchanges

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