Red pepper and chickpea soup

Suitable for vegetarians


Vegetables are an essential part of a healthy diet but also taste fantastic, especially when made into soup. This soup is very easy to make – even if you have never cooked.


Ingredients - Serves 4 Adults

  • 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 lime
  • 1 tablespoon of olive oil

Method

  1. Heat the oil in a large saucepan
  2. Roughly chop the onion and add it to the oil. Fry it gently for 5 minutes
  3. The pan should be hot enough to let the onion soften but not so hot that the onion starts to go brown
  4. Add the chopped red pepper and fry for 3 minutes
  5. 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!
  6. Fry for 2 minutes. Add the coriander, turmeric and the cumin and fry for 1 minute
  7. Then drain the tin of chickpeas and add the chickpeas to the soup with the vegetable stock
  8. 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
  9. Liquidise the soup. You can use a hand held blender or a normal liquidiser
  10. Squeeze the lime and add the juice to the soup

Serving Suggestions

Serve with pita bread that has been warmed in the toaster

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Red pepper and chickpea soup

Serves

4 Adults

4 Adults

Cooking Time

40 Minutes

40 Minutes

Cost

Low

Low

5-a-day

1 Of Your 5 A Day

1 Of Your 5 A Day

Utensils Needed

Chopping Board, Chopping Knife, Hand Blender, Measuring Jug(for Liquids), Saucepan, Sieve, Wooden Spoon

Chopping BoardChopping KnifeHand BlenderMeasuring Jug(for Liquids)SaucepanSieveWooden Spoon
1/4 of the recipe contains
Energy
665kj
159kcal
8%
Fat
5.7g
8%
Saturates
0.7g
3%
Sugars
7.4g
8%
Salt
1.8g
30%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (411g)
Energy162Kj 665Kj
39Kcal 159Kcal
Fat1.4g 5.7g
(of which saturates)0.2g 0.7g
Carbohydrate4.3g 17.7g
(of which sugars)1.8g 7.4g
Fibre1.3g 5.2g
Protein1.6g 6.6g
Salt0.4g 1.8g

Recipe rating

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