By Frankie Irvine
Harissa lentil and chickpea soup with spinach
5 steps
Prep:5minCook:20min
Updated at: Thu, 17 Aug 2023 05:16:33 GMT
Nutrition balance score
Great
Glycemic Index
34
Low
Glycemic Load
17
Moderate
Nutrition per serving
Calories373.7 kcal (19%)
Total Fat10.6 g (15%)
Carbs50.6 g (19%)
Sugars1.6 g (2%)
Protein23.4 g (47%)
Sodium494.1 mg (25%)
Fiber13.7 g (49%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
2 Tbspolive oil
or rapeseed
1onion
large, peeled and finely chopped
15gharissa paste
1 ½ tspground turmeric
optional
1 x 400gcan chopped tomatoes
1 x 250gpuy lentils
cooked sachet or tinned lentils 400g
1 x 400gchickpeas
tin
150gyoung spinach
or 3 balls frozen spinach
coriander leaves
roughly chopped, to serve, optional
Instructions
Step 1
Heat the oil in a large saucepan, add onion and gently fry over a low heat for 5 minutes, or until softened, stirring regularly.
Step 2
Add the harissa paste and turmeric, if using, and cook for 1 minute more, stirring.
Step 3
Add the tomatoes, lentils, chickpeas and 600ml cold water. Bring to simmer and cook for 10 minutes, stirring occasionally.
Step 4
Stir in the spinach and cook for a further 1-2 minutes, or until well softened.
Step 5
Season with salt and ground black pepper and ladle into warm bowls. Sprinkle with coriander, if using, to serve.
Notes
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