06/10/16 recipe -Taste USA

Chickpea Soup with Hummus

How to Make Chickpea Soup with Hummus Recipe - preparation 15 minutes cooking time 30 minutes calories 145 kcals

Serves 4

Ingredients
spray oil
1 large onion, chopped
2 garlic cloves, crushed
1 tsp coriander seeds, crushed
2 x 400g/14oz cans chickpeas (garbanzos), drained and rinsed
900ml/1½ pints/3 ⅔ cups boiling vegetable stock
1 tsp ground turmeric
½ tsp ground cumin
4 tsp 0% fat Greek yogurt
4 tsp low-fat hummus
a pinch of chilli powder
salt and ground black pepper

Method
1 Lightly spray a large pan with oil and gently cook the onion and garlic until softened. Add the coriander seeds and cook for 1 minute.

2 Add most of the drained chickpeas, reserving a few for the garnish. Pour in the boiling stock and bring to the boil. Reduce the heat to a simmer and stir in the turmeric and cumin. Cook gently, uncovered, for 15–20 minutes.

3 Purée the soup in batches in a food processor or blender until thick and smooth. Pour into a clean pan and heat through gently, seasoning to taste.

4 Serve the soup in bowls. Swirl in the yogurt and hummus and sprinkle with chilli powder and the reserved chickpeas.

Griddled Fish with Lentils

How to Make Griddled Fish with Lentils Recipe - preparation 5 minutes cooking time 25 minutes calories 380 kcals

Serves 2

Ingredients
150g/5oz/scant 1 cup Puy lentils
400ml/14fl oz/1¾ cups hot vegetable stock
4 spring onions (scallions), diced
125g/4oz cherry tomatoes, halved
150g/5oz baby spinach leaves
1 tsp red wine vinegar
spray oil
2 x 150g/5oz white fish fillets
salt and ground black pepper
2 tbsp chopped fresh parsley

Method
1 Put the lentils and hot stock in a pan and bring to the boil. Reduce the heat and simmer for 15–20 minutes until the lentils are tender. Drain well.

2 Return the lentils to the pan. Stir in the spring onions, tomatoes and spinach, then cover and place over a low heat for 2 minutes or until the spinach wilts. Season to taste and stir in the vinegar.

3 Meanwhile, lightly spray a griddle with oil and place over a medium heat. Add the fish fillets and cook for 4–5 minutes each side until the flesh is flaking and cooked.

4 Divide the lentils between two warm plates and place the fish on top.