Estimated Nutrition (whole recipe, rough)
Counts 13 of 15 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Celery | 1 stalk (40g) | 6 |
| Cardamom | 1 tsp ground (2g) | 6 |
| Cayenne | 1 tsp (1.8g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Water | not in our table | 0 |
| Cannellini Bean | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 tablespoon olive oil
- 2 onions, chopped
- 2 garlic cloves, crushed
- 1 teaspoon freshly grated ginger
- 1.5L water
- 200g red lentils
- 400g chickpeas, drained
- 400g cannellini beans
- 400g tomatoes, chopped
- 50g carrots, chopped
- 50g celery, chopped
- 1 teaspoon garam masala
- 1 teaspoon ground cardamom
- 1/2 teaspoon ground cayenne pepper
- 1/2 teaspoon ground cumin
- =
Directions
Heat the olive oil in a large saucepan. When it's hot, add the onions, garlic, and ginger. Reduce the heat and stir gently on a medium heat for about 5 minutes.
Add the remaining ingredients and bring to a boil for five minutes.
Reduce the heat again and allow the mixture to simmer for an hour, slightly more if the lentil aren't soft.
Take the mixture off the heat and leave it to cool for 10 minutes or so.
Put half of the soup in a blender for about 5 minutes, until it is smooth. Then put that back into the pan with the rest of the soup.
Put the saucepan back on the heat, stirring to make sure it is even, and simmer for five minutes.
This recipe serves 4.