39
Chickpea, chilli and mint soup
As the chick peas in this recipe are packed with fibre,
this hearty soup may only takes minutes to make
but will help keep you feeling fuller for longer.
Serves
4
Preparation time
10 minutes
Cooking time
15 minutes
LIVING WELL
Method
1
Take a large saucepan and fry the onions in the olive oil until golden
2
Add the garlic and the chilli, then as soon as you can really smell the
sizzling garlic add the chickpeas and the stock
3
Simmer for about 10 minutes and then blitz the soup in a blender, or for
convenience use a stick blender
4
Taste; the soup will need plenty of lemon juice and fresh mint
5
Serve with a dollop of yoghurt and toasted gluten-free high-fibre or
seeded bread for a simple lunch.
Nutritional information
PER SERVING:
•
Calories: 391kcal
•
Protein: 18g
•
Fat: 17g
•
Carbohydrate: 42g
•
Fibre: 11g
•
Vegetarian:
✔
•
Lactose free:
✖
(use a lactose free yoghurt to make it lactose free)
Recipe from: United Nations International Year of Pulses 2016
*Please see your Food and Drink Directory for suitable products
Add lime juice and coriander
instead of lemon juice and
mint or add a teaspoon of other
spices such as cumin, coriander
or ras el hanout* at the same
time as the chilli.
TOP TIP
Ingredients
•
3 tbsp olive oil
•
2 onions, diced
•
3 cloves of garlic,
finely chopped
•
2 mild to medium red chillies,
chopped finely
•
2 x 400g (14oz) tin of chickpeas
•
1L (1¼ pints) reduced salt
vegetable or chicken stock*
•
Juice of ½ - 1 lemon
•
20 mint leaves, sliced
•
4 tbsp plain Greek yoghurt
•
Salt and pepper to taste
