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Thursday, June 30, 2016

onion, tomato and chickpea soup

How to make onion, tomato and chickpea soup recipe - Calories per serving 150 (not including bread)

Serves 6

Preparation time 15 minutes, Cooking time 1 hour 10 minutes

2 tablespoons olive oil
2 red onions, roughly chopped
2 garlic cloves, finely chopped
2 teaspoons brown sugar
625 g (1¼ lb) tomatoes, skinned if liked, roughly chopped
2 teaspoons harissa paste
3 teaspoons tomato purée
400 g (13 oz) can chickpeas, rinsed and drained
900 ml (1½ pints) gluten-free vegetable or chicken stock
salt and pepper

Heat the oil in a large saucepan, add the onions and fry over a low heat for 10 minutes, stirring occasionally, until just beginning to brown around the edges. Stir in the garlic and sugar and cook for a further 10 minutes, stirring more frequently as the onions begin to caramelize.

Stir in the tomatoes and harissa paste and fry for 5 minutes. Mix in the tomato purée, chickpeas, stock and salt and pepper and bring to the boil.

Cover, reduce the heat and simmer for 45 minutes until the tomatoes and onion are very soft. Taste and adjust the seasoning if needed. Ladle into 6 bowls and serve with warm gluten-free tomato ciabatta, if liked.

For chillied red onion & bean soup, make the soup as for Onion, tomato & chickpea soup but omit the harissa and add 1 teaspoon smoked paprika and 1 split dried red chilli when frying the tomatoes.
Replace the chickpeas with a rinsed and drained 400 g (13 oz) can red kidney beans. Serve with gluten-free garlic bread, if liked. Calories per serving 144 (not including bread)

onion, tomato and chickpea soup recipe
onion, tomato and chickpea soup
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