THREE-BEAN SOUP WITH TURMERIC AND LENTILS

Name: THREE-BEAN SOUP WITH TURMERIC AND LENTILS
Cuisine: Middle Eastern
Ingredients: 1 red onion, chopped; 4 garlic cloves, thinly sliced; 1 tablespoon ground turmeric; 1 teaspoon ground coriander; ½ teaspoon ground cumin; ½ cup/100g dried brown lentils; 7 cups/1.75 litres Light Vegetable Broth (here); 1½ cups/260g cooked red kidney beans, drained and rinsed; 1½ cups/250g cooked chickpeas, drained and rinsed; 1½ cups/260g cooked cannellini beans, drained and rinsed; 6 cups/150g chopped spinach; 1 cup/60g chopped fresh parsley; 1 bunch spring onions, finely chopped; 2 tablespoons chopped fresh mint, or 2 teaspoons dried; ¼ teaspoon ground black pepper; Spice Blend (here)

2 steps

Turmeric casts a gorgeous golden glow on this hearty soup featuring lentils and three kinds of beans.

Updated at: Thu, 17 Aug 2023 10:38:27 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories204 kcal (10%)

Total Fat1.9 g (3%)

Carbs34.9 g (13%)

Sugars5.4 g (6%)

Protein12.6 g (25%)

Sodium1031.7 mg (52%)

Fiber9.2 g (33%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

1 tablespoonground turmeric

1 teaspoonground coriander

½ teaspoonground cumin

½ cupdried brown lentils

7 cupsVegetable Broth

Light

260gred kidney beans

cooked, drained and rinsed

250gchickpeas

cooked, drained and rinsed

260gcannellini beans

cooked, drained and rinsed

150gspinach

chopped

1 cupfresh parsley

chopped

1 bunchspring onions

finely chopped

2 tablespoonsfresh mint

chopped

¼ teaspoonground black pepper

Spice Blend

Instructions

Step 1

Heat ¼ cup/60ml water in a large pot over a medium heat. Add the onion and garlic and cook for 5 minutes, to soften. Stir in the turmeric, coriander, cumin and lentils. Add the Light Vegetable Broth and bring to the boil.

Step 2

Lower the heat to a simmer and add the kidney beans, chickpeas and cannellini beans. Cover and cook until the lentils are tender, 30 to 40 minutes. Add the spinach, parsley, spring onions, mint, black pepper and Super-Charged Spice Blend to taste and continue to cook for 10 minutes. Taste and adjust the seasonings, if needed. Serve hot.