Spicy lentil and bean soup

Ingredients

• 2 onions, finely chopped

2 tbsp olive oil

4 cloves of garlic, finely chopped

1 chilli, finely chopped

1 tbsp cumin

1 tbsp coriander

1 tbsp paprika

1 tsp chilli powder

400g red lentils

2 tins kidney beans, drained

2 tins plum tomatoes

1.6l water

1 vegetable stock cube

1 bay leaf

Lentil and bean soup


We love lentils in the Planet Etica house and this lentil and bean soup is a huge favourite with the grown-ups and kids alike. If you don’t fancy a spicy lentil soup, it’s fine to leave the chill and chilli powder out. This recipe makes enough for at least eight hearty servings, so we always eat half then freeze the rest for another time. If you don’t want to make extra, you can simply halve all the ingredients and follow the same recipe. Lentils are a good source of protein, iron and calcium so this spicy soup is perfect for vegans and vegetarians.

 

Step 1 Heat the olive oil in a large saucepan on a low heat, then add the onion. Gently fry, stirring occasionally, for 4-5 minutes until the onions are soft. Add the garlic and fry for 1-2 minutes.

Step 2 Add the cumin, coriander, paprika and chilli powder, then stir to make a paste. If the paste is too thick add a tiny splash of water to loosen it. Cook very gently for 1 minute.

Step 3 Add the tomatoes, water, bay leaf and stock cube. Cook on a medium to high heat to bring to the boil, then turn back down to a simmer. Use a spoon or potato masher to gently bash the plum tomatoes so they break down into a sauce. Add the lentils and kidney beans.

Step 4 Cook on a low heat for 20-30 minutes, stirring occasionally, then serve half the lentil and bean soup in bowls and freeze the other half for another day.

 

Tip You can use chickpeas, cannellini beans, butter beans or black beans in place of the kidney beans. If you want a more substantial lentil soup, add 100g of rice and another 200ml of water.

 

Got a question? Get in touch at helloplanetetica@gmail.com

 

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