| Zutat |
Menge |
Kalorien |
| Tomaten |
400g |
72kcal |
| Joghurt, fettfrei, griechisch |
70g |
41kcal |
| Leitungswasser |
850g |
0kcal |
| Olivenöl |
14g |
124kcal |
| Kreuzkümmel |
4.2g |
16kcal |
| Koriander Blätter roh |
4g |
1kcal |
| Zwiebeln, rot, roh[pl:]Cebula, czerwona, surowa |
197g |
87kcal |
| Linsen, rosa oder rot, roh |
140g |
501kcal |
| Kichererbsen (Kicherbohnen, Bengal-Gramm), reife Samen, Konserven, abgetropfte Feststoffe |
200g |
278kcal |
Recipe Instructions:
Ingredients
2 tsp cumin seeds
large pinch chilli flakes
1 tbsp olive oil
1 red onion, chopped
140g red split lentils
850ml vegetable stock or water
400g can tomatoes, whole or chopped
200g can chickpeas or ½ a can, drained and rinsed (freeze leftovers)
small bunch coriander, roughly chopped (save a few leaves, to serve)
4 tbsp 0% Greek yogurt, to serve
Method
STEP 1
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.
STEP 2
Add 1 tbsp olive oil and 1 chopped red onion, and cook for 5 mins.
STEP 3
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.
STEP 4
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.
STEP 5
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.
