How to make Vegan
Lentil, Haricot Bean & Chickpea Soup
Prep
time: 15 minutes | Cook time: 15 minutes| Serves 1
2 tbsp olive oil
1 red onion, finely chopped
3 garlic cloves, chopped
400g can have chopped tomatoes
850ml vegetable stock (vegan)
140g red split lentils
200g chickpeas
100g haricot beans
juice of 1 lemon
1/2 red and green pepper, finely chopped
Extra olive oil
Sea salt and freshly ground pepper
Basil (or coriander to garnish)
1 red onion, finely chopped
3 garlic cloves, chopped
400g can have chopped tomatoes
850ml vegetable stock (vegan)
140g red split lentils
200g chickpeas
100g haricot beans
juice of 1 lemon
1/2 red and green pepper, finely chopped
Extra olive oil
Sea salt and freshly ground pepper
Basil (or coriander to garnish)
1. Fry the onion and garlic in a shallow pan
until golden. In a large soup pan, combine the oil, onion, and garlic.
Bring the remaining ingredients to a boil, then reduce to a simmer
for 20 minutes. If necessary, add extra boiling water. If you want
it chunky, leave it as is, or puree it in a blender. Season.
2. Try it out. Garnish with fresh basil leaves
and drizzle with extra
virgin olive oil. Serve with crusty bread.
virgin olive oil. Serve with crusty bread.
Per
Serving:
Calories: 308; Protein: 20.3 g ;Fiber: 3.0 g ;Net Carbohydrates: 2.5 g; Sugar Alcohol: 3.7 g Fat: 11.5 g; Sodium: 382.6 mg; Carbohydrates: 32 g ;Sugar: 4.2 g
Calories: 308; Protein: 20.3 g ;Fiber: 3.0 g ;Net Carbohydrates: 2.5 g; Sugar Alcohol: 3.7 g Fat: 11.5 g; Sodium: 382.6 mg; Carbohydrates: 32 g ;Sugar: 4.2 g
