This chickpea and parsley soup recipe has the wonderful combination of being both low in fat and filling. Another plus point is that it's super speedy; on the table in half an hour or less. It's a vegetarian soup that uses thrifty ingredients, including red lentils and canned tomatoes, which bring extra flavour and a beautiful russet colour. North African flavour favourites, ground cumin and chilli flakes, add heat, spice and produce a fantastic tempting aroma. Make this soup stretch further by adding or serving over brown rice, or serving it with hunks of crusty bread
- 1 tbsp olive oil
- 1 onion, roughly chopped
- 1 tsp ground cumin
- 1 tsp chilli flakes
- 140g red lentils
- 1 x 400g can chopped tomatoes
- 800ml vegetable stock
- 200g chickpeas
- Small bunch parsley, roughly chopped, a few eaves set aside to garnish
- Heat the olive oil in a large pan and add the onion, cumin and chilli flakes. Gently fry for 5 minutes, or until the onion softens.
- Put the lentils, chopped tomatoes and stock in the pan, bring to the boil, then reduce the heat and simmer for 15 minutes, or until the lentils have softened.
- Blend using a food processor or hand blender, then add the chickpeas, stir through the parsley and heat for 5 minutes.
- Ladle the soup into bowls and garnish with parsley leaves.
Top Tip for making Chickpea and parsley soup
For a more interesting texture use dried chickpeas, and soak them in a bowl of cold water overnight.