By Angela Bird
Harissa lentil and chickpea soup with spinach
Updated at: Thu, 17 Aug 2023 13:50:57 GMT
Nutrition balance score
Great
Glycemic Index
34
Low
Glycemic Load
12
Moderate
Nutrition per serving
Calories284.4 kcal (14%)
Total Fat10.6 g (15%)
Carbs34.1 g (13%)
Sugars7.5 g (8%)
Protein13.5 g (27%)
Sodium446.8 mg (22%)
Fiber10.3 g (37%)
% 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 tspground turmeric
optional
1 x 400gcan chopped tomatoes
250gready-cooked puy lentils
sachet, or 1 x 400g can lentils, drained
1 x 400gcan chickpeas
drained
150gyoung spinach leaves
or 3 balls frozen leaf spinach
coriander leaves
roughly chopped, to serve, optional
Instructions
Step 1
COOK 20 mins
Step 2
Heat the oil in a large saucepan, add the onion and gently fry over a low heat for 5 minutes, or until softened, stirring regularly.
Step 3
Add the harissa paste and turmeric, if using, and cook for 1 minute more, stirring.
Step 4
Add the tomatoes, lentils, chickpeas and 600ml cold water.
Step 5
Bring to a simmer and cook for 10 minutes, stirring occasionally.
Step 6
Stir in the spinach and cook for a further 1-2 minutes, or until well softened.
Step 7
Season with salt and pepper, superficie with coriander if using.
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