Chick Pea Lentil Soup Detail

Chickpea & Lentil Soup with Truvía® Calorie-Free Sweetener

Sweet up front, heat in the back. A thin soup with a tons of flavour. This recipe contains 30% less sugar* than the full-sugar version. Makes 8 servings.

Serving size

1 cup

Calories

190

Ingredients

  • 2 tsp (10 mL) cumin seeds

  • 2 tsp (10 mL) red pepper flakes

  • 1 Tbsp (15 mL) olive oil

  • 1 red onion, peeled and chopped

  • 1 can red lentils (14.5 oz. or 425g), low sodium

  • 2 Tbsp (30 mL) Truvía® Calorie-Free Sweetener

  • 4 cups (1000 mL) vegetable stock, low sodium

  • 1 can chickpeas (14.5 oz or 425g), low sodium, rinsed and drained

  • 1⁄4 cup (60 mL) cilantro - washed, dried and chopped

  • 1 can (14.5 oz or 425g) diced tomatoes, low sodium

Directions

  • 1.

    In a large pot, heat the cumin seeds, red pepper flakes, oil and onion on low heat for 5-10 minutes.

  • 2.

    Stir in the lentils, vegetable stock, Truvía® Calorie-Free Sweetener and tomatoes, and then bring to a boil. Simmer for 5 minutes.

  • 3.

    Remove from heat and cool for 5 minutes.

  • 4.

    Carefully puree the soup with a stick blender or in a food processor until roughly pureed, then pour back into pan.

  • 5.

    Add chickpeas, re-heat until warm.

  • 6.

    Mix in chopped cilantro, serve. Refrigerate any leftovers.

*Each serving has 190 calories and 7 grams of sugar per serving, compared to the full-sugar version that has 200 calories and 10grams of sugar per serving.

Nutrition Per Serving

Total Fat 4g
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 270mg
Total Carbohydrate 32g
Dietary Fiber 9g
Erythritol 1g
Protein 10g
Vitamin A 10% DV
Vitamin C 15% DV
Calcium 6% DV
Iron 20% DV
Chickpea & Lentil Soup with Truvía® Calorie-Free Sweetener

Serving size: 1 cup
Calories: 190

Ingredients

  • 2 tsp (10 mL) cumin seeds

  • 2 tsp (10 mL) red pepper flakes

  • 1 Tbsp (15 mL) olive oil

  • 1 red onion, peeled and chopped

  • 1 can red lentils (14.5 oz. or 425g), low sodium

  • 2 Tbsp (30 mL) Truvía® Calorie-Free Sweetener

  • 4 cups (1000 mL) vegetable stock, low sodium

  • 1 can chickpeas (14.5 oz or 425g), low sodium, rinsed and drained

  • 1⁄4 cup (60 mL) cilantro - washed, dried and chopped

  • 1 can (14.5 oz or 425g) diced tomatoes, low sodium

Directions

  • 1.  

    In a large pot, heat the cumin seeds, red pepper flakes, oil and onion on low heat for 5-10 minutes.

  • 2.  

    Stir in the lentils, vegetable stock, Truvía® Calorie-Free Sweetener and tomatoes, and then bring to a boil. Simmer for 5 minutes.

  • 3.  

    Remove from heat and cool for 5 minutes.

  • 4.  

    Carefully puree the soup with a stick blender or in a food processor until roughly pureed, then pour back into pan.

  • 5.  

    Add chickpeas, re-heat until warm.

  • 6.  

    Mix in chopped cilantro, serve. Refrigerate any leftovers.

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