Cooking Time:40 mins
Understanding food allergies and intolerances
Chickpea soup with red peppers
Serves:4 Adults
Cost:Low
Vegetables are an essential part of a healthy diet but also taste fantastic, especially when made into a homemade soup.
Ingredients
- 400g / 14 oz. tin of chickpeas, 240g / 8½ oz. after draining
- 1 large white onion, roughly chopped
- 2 red peppers, deseeded and roughly chopped
- 1 red chilli
- 1 clove of garlic
- 1 teaspoon of ground coriander
- 1 teaspoon of ground cumin
- 1 teaspoon of turmeric
- 850ml / 1½ pints of vegetable stock
- 1 juice of lime
- 1 tablespoon of olive oil
Method
- Heat the oil in a large saucepan
- Roughly chop the onion and add it to the oil. Fry it gently for 5 minutes
- The pan should be hot enough to let the onion soften but not so hot that the onion starts to go brown
- Add the chopped red pepper and fry for 3 minutes
- Then add the chopped / crushed clove of garlic and as much red chilli as you like. Leave out the seeds unless you like things very hot!
- Fry for 2 minutes. Add the coriander, turmeric and the cumin and fry for 1 minute
- Then drain the tin of chickpeas and add the chickpeas to the soup with the vegetable stock
- Bring it all to the boil and then turn down the heat and simmer for 20 to 25 minutes, until the vegetables are tender, but not cooked to mush
- Liquidise the soup. You can use a hand held blender or a normal liquidiser
- Squeeze the lime and add the juice to the soup
What you will need
- Chopping board
- Chopping knife
- Hand blender
- Measuring jug(for liquids)
- Saucepan
- Sieve
- Wooden spoon
Serving suggestions
Serve with pita bread that has been warmed in the toaster
"Why not try wholemeal pitta to increase your fibre intake?"
