nosh magazine
Ingredients
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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
½ teaspoon chilli powder
½ teaspoon saffron threads soaked in
2 tablespoons boiling water
400g 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
• Heat the oil in a large heavy-based saucepan over medium heat. Add the onion
and cook, stirring occasionally, for six to seven minutes or until softens. Add
the garlic, ginger, coriander, cumin and chilli powder. Cook, stirring, for 1
minute.
• 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.
• 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
Recipe sourced from The Low GI Vegetarian Cookbook by Brand Miller, Foster-Powell,
Marsh & Sandall.
SPICY
MOROCCAN
CHICKPEA &
LENTIL SOUP
KATE MARSH, APD
Learn more about Kate: website | profile
Kate is an Advanced Accredited Practicing Dietitian and Credentialled Diabetes Educator, and the director of Northside Nutrition and Dietetics. She
has a particular interest and expertise in the dietary management of PCOS and diabetes (particularly type 1 and gestational diabetes),
preconception and pregnancy nutrition and vegetarian nutrition.
www.n4foodandhealth.com
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