Tag Archives: chickpeas

Warming Chilli, Chickpea and Lentil Soup – 5:2 Diet

Although the weather here hasn’t been all that cold compared to all the snow we had last year, it has been rather damp and extremely windy, the rain doesn’t show any signs of letting up either.  This Warming Chilli, Chickpea and Lentil soup using the  homemade vegetable stock* I made yesterday is wonderfully filling and at around 250 calories per portion is ideal for a supper dish on fast days on the 5:2 Diet which I am doing again just for January then it’s 6:1 to maintain.  I’m also attempting the A.Vogel Fourteen Day Detox starting tomorrow, my first detox!

vegstock

 

Both Chickpeas and Red Lentils are high in protein with the Lentils being able to absorb a variety of flavours from other foods too and the chilli kick  will definitely warm you up!  Add more or less chilli to your taste of course,  ½ tsp is just right for us.

 

Chilli, Chickpea and Lentil Soup

chilli chickpea lentil

 

Serves 4

Ingredients

1 large red onion, finely chopped
 900ml vegetable stock*
150g red lentils
400g chopped tinned tomatoes
400g tin chickpeas
 ½ tsp crushed chilli’s
Ground Black pepper to taste
½ tsp Turmeric (optional**)
1tsp golden & brown flaxseeds

Method

Using a tablespoon or less of olive oil, fry the red onion for a couple of minutes to soften then add a couple of tablespoons of hot water to the pan to steam fry the onions for around 5 minutes on a gentle heat.  Add the crushed chilli once the water has absorbed a little and fry with the onions.  Add the vegetable stock, lentils and tomatoes to the pan and bring to the boil (stirring continuously to avoid the lentils sticking to the bottom of the pan), then simmer for around 20 minutes until the lentils are soft.

Cool the soup a little then blend roughly in a food processor, place back into the pan, add the chickpeas and place back on a low heat until the chickpeas are warmed through.  Season to taste with black pepper and if adding the turmeric, add now.

Garnish with a generous dollop of 0% fat Greek Yoghurt and a sprinkling of flaxseeds.

Bon Appetit!

Those who are not on the 5:2 diet can add a tablespoon of Parmesan cheese before serving with freshly warmed crusty bread

Quick Nutritional Info:

Red Lentils – Health benefits of lentils see this article from Mind Body Green
Chickpeas – Iron, Protein,  Fibre, Magnesium and B6.
Turmeric**  I like add to soups wherever possible for the anti-inflammatory benefits, Turmeric is such a potent spice that even a small amount will have huge benefits to health.

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New Year Nibbles

I do love making my own nibbles/canapes for parties and family gatherings wherever I can but this year for our New Year Nibbles I am taking a few shortcuts (if it’s good enough for Delia) along with some homemade goodies.  I shall be buying all the pastry ready made and ready to roll out and I will be keeping a few M&S nibbles as backup in the fridge as we are having a small party to say ta-ta to 2013 and I know how fast the buffet table disappears!

A few of our favourites are:

Parmesan Crisps – simply grated Parmesan in little piles on a baking sheet lined with parchment paper and bake for a few minutes.

Mini Quiche, these are great and so easy to make, this recipe comes out several times a year for picnics and the like,  Gruyère makes these so tasty:

mini quiche

Ingredients

375g ready rolled shortcrust pastry
90g back bacon, chopped into small squares
5 tablespoons crème fraîche
1 whole organic egg
1 organic egg yolk
3 tablespoons semi-skimmed milk
50g Gruyère cheese, grated
Salt and pepper

Method

Pre-heat your oven to 190°C/170°C/Gas 5.

1.  Cut 12 rounds of pastry to line a 12 hole tin, I use a glass that makes the
perfect size round for my tin, around 7.5cm.  Refrigerate while you make
the filling.
2.  Dry fry the bacon until lightly golden.  Drain on a paper towel and let cool.
3.  Combine the crème fraîche, semi-skimmed milk, whole egg and egg yolk in
a bowl, season to taste.
4.  Divide the bacon and grated Gruyère between the pastry cases, then
spoon the crème fraîche, egg mixture carefully and evenly over.
5.  Bake for 15-20 minutes or until golden and the filling has risen.  Leave to
cool for a few minutes before removing from the tin.

Stilton Puffs a la Nigel Slater – I saw these recently on one of his programmes and wanted to bust out the ready rolled puff pastry immediately!

Spicy Chickpeas – drain and rinse 2 400g tins of chickpeas, place on baking trays and roll in olive oil, sprinkle with spices of your choice, we like chilli powder, black pepper, garlic salt and a touch of cumin.  Bake in your oven with other canapes for around 15 minutes.

Smoked Salmon & Cream Cheese Blini’s – these I do enjoy making but you can also buy ready-made.  Light, sugar-free little pancakes (also brilliant for the toddler girl who wolfs them down topping free), can be made ahead, the recipe I usually use  from the Good Food Channel makes around 3o, using half a tablespoon of batter for each blini.  Top with cream cheese or  crème fraîche with a little finely chopped smoked salmon  mixed in plus a touch on top and a twist of black pepper to finish.  Delicious!

canapes

 However you are seeing the New Year in,

 I’d like to wish you all a very

Happy New Year

Linking up this week with:

Emily @ A Mummy Too

 Link up your recipe of the week

Vicki @ Honest Mum

Tasty Tuesdays on HonestMum.com

and Simply.Food