Recipe: Tomato Soup With Chickpeas and Lentils

This hearty tomato soup with chickpeas and lentils is seasoned with Indian spices and peanuts. With all the flavor, you won’t miss the meat!

Ingredients

1 large sweet onion, chopped
½ teaspoon ground ginger
½ teaspoon ground black pepper
½ teaspoon ground turmeric
1 can low sodium tomato soup
3 cups water
1 cup lentils, rinsed (remove any foreign pieces, like stones)
1 can (15.5 ounces) chickpeas, rinsed and drained
1 can (14.5 ounces) diced tomatoes
6 tablespoons peanuts, chopped

Directions

1. In large slow cooker, add all ingredients, except peanuts. Turn slow cooker to low and cook for a minimum of 6-8 hours. Cook’s note: May also cook on top of stove by boiling and then simmering for an hour.
2. To serve: On top of each serving, sprinkle with 1 tablespoon chopped peanuts

Nutrition information

Makes 6 servings.

Each serving contains:

Calories 300
Total fat 7g
Saturated fat 1g
Trans fat 0g
Cholesterol 0mg
Sodium 330mg
Total Carbohydrate 46g
Fiber 7g
Protein 16g

Recipe provided by Digestive Disease Health Team Dietitians