Spicy Moroccan Chickpea & Lentil Soup

Serves 6
Preparation time: 20 minutes
Cooking time: 50 minutes
Ingredients:
1 tablespoon olive oil
1 large onion, finely chopped
3 garlic cloves, crushed
2.5 cm piece fresh ginger, finely grated
3 teaspoons ground coriander
2 teaspoons ground cumin
1/2 teaspoon chilli powder
1/2 teaspoon saffron threads soaked in 2 tablespoons boiling water
400 g can Italian chopped tomatoes
4 cups (1 litre) good-quality vegetable stock (preferably low salt)
4 cups (1 litre) water
250g (1 cup) red lentils, rinsed well
450g (2 2/3) cups cooked chickpeas, drained
1/3 cup chopped coriander
1/3 cup chopped flat-leaf (Italian) parsley
salt and freshly ground black pepper
low fat natural yoghurt, to serve

Method:

  1. Heat the oil in a large heavy-based saucepan over medium heat. Add the onion and cook, stirring occasionally, for 6-7 minutes or until softens. Add the garlic, ginger, coriander, cumin and chilli powder. Cook, stirring, for 1 minute.
  2. Add the saffron threads and liquid, tomatoes, stock, water and lentils to the pan. Cover and bring to a simmer. Simmer, uncovered, for 30 minutes. Add chickpeas and continue to cook for a further 10 minutes.
  3. Remove the pan from the heat and stir in the coriander and parsley. Season to taste, top with a dollop of yoghurt and sprinkle with extra chopped parsley

(Source: The Low GI Vegetarian Cookbook – Brand Miller, Foster-Powell, Marsh & Sandall)

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