Vegetable soup with lentils and chickpeas

Name: Vegetable soup with lentils and chickpeas
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 4
Ingredients: 30 ml olive oil; 200 g tofu; 1 pcs onion; 2 pcs garlic; 1 unit fresh cilantro; 1 tsp grated ginger; 1 tsp ground cumin; 0.25 tsp cayenne pepper; 400 g canned diced tomatoes; 2 tbsp tomato paste; 150 g green lentils; 200 g canned chickpeas; 1 l vegetable broth; to taste salt; to taste black pepper

Vegetarian soup based on tomatoes, lentils, chickpeas, and tofu, seasoned with spices.

Total: 55 min
Servings: 4
Difficulty: Medium

Open in lopu

Nutrition

per serving

kcal: 361
Protein: 22 g
Fat: 8 g
Carbs: 53 g

Ingredients

for 4 servings

olive oil30 ml
tofu200 g
onion1 pcs
garlic2 pcs
fresh cilantro1 unit
grated ginger1 tsp
ground cumin1 tsp
cayenne pepper0.25 tsp
canned diced tomatoes400 g
tomato paste2 tbsp
green lentils150 g
canned chickpeas200 g
vegetable broth1 l
saltto taste
black pepperto taste

Method

4 steps

Heat the olive oil in a heavy-bottomed pot over medium heat.
Add the chopped onion and cook until soft, about 5 minutes.
Add the minced garlic, ginger, cumin, cayenne pepper, tomatoes, tomato paste, and broth. Bring to a boil, cover, and simmer over low heat for 30 minutes.
Add the rinsed lentils, chickpeas, cubed tofu, and cilantro. Season with salt and pepper to taste, stir, and cook for another 5 minutes.