Tomato and chickpea soup
Sainsbury
100%
0
Nutrition balance score
Great
Glycemic Index
36
Low
Glycemic Load
16
Moderate
Nutrition per serving
Calories281.4 kcal (14%)
Total Fat6.8 g (10%)
Carbs44.9 g (17%)
Sugars10.8 g (12%)
Protein13.4 g (27%)
Sodium170.4 mg (9%)
Fiber9.6 g (34%)
% Daily Values based on a 2,000 calorie diet
Ingredients
3 servings
0.5onion
large, finely chopped
1 stickcelery
finely chopped
0.5red pepper
deseeded and chopped
1 Tbspolive oil
1 Tbsptomato purée
1 tspcaster sugar
400gItalian chopped tomatoes
tin
100gdried red lentils
1low-salt chicken stock cube
205gchickpeas
drained and rinsed
0.5juice of lemon
12.5gfresh coriander
roughly chopped
Instructions
Step 1
In a food processor, whizz the onion, celery and red pepper to a purée. Heat the oil in a large pan and cook the purée for around 5 minutes.
Step 2
Stir in the tomato purée and sugar. Add the tomatoes and lentils to the pan. Make up 500ml stock using the chicken stock cube and add to the pan too. Bring to the boil, then simmer with the lid on for a further 30 minutes.
Step 3
Uncover and tip in the chickpeas, cook for a further 5 minutes and top up with water if necessary. Season to taste. Stir through the lemon juice and chopped coriander just before serving. Cook's tip:for a little kick, why not add a pinch of chilli flakes?
Notes
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0 disliked
Easy
Kid-friendly
Under 30 minutes
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