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EAT: Soup For The Soul - Amelia Freer

Bursting with goodness and flavour, this is a twist on a classic and is perfect for chilly spring evenings. 

06 May 2020

My plant-based version of the classic chicken and lemon soup. Here, chickpeas provide the protein and give a deliciously thick and creamy texture. It will thicken in the fridge, so just warm it up and stir well, to serve. The lemon lends a refreshing lift, perfect for a chilly summer or early autumn evening. 

Amelia x 

Soup for the Soul - Chickpea & lemon 

Serves 4

What do i need...

1 x 400g tin of chickpeas, drained and rinsed
olive oil
sea salt and freshly ground black pepper
1 onion, peeled and roughly chopped
1 clove of garlic, peeled and roughly chopped
1 carrot, peeled and roughly chopped
1 litre chicken or vegetable stock (I use half and half) adapt if vegan
zest and juice of 1 lemon

To serve
roasted chickpeas* (optional)
a pinch of chilli flakes(optional)
chopped fresh parsley

*Tip: To make roasted chickpeas, drain and rinse a tin of chickpeas. Drizzle with a little olive oil (about 2 teaspoons), sprinkle with salt and pepper and roast on a small baking tray for 10-20 mins in a preheated oven (200C/180C fan)

What do i do...

In a large non-stick saucepan, sauté the onions and garlic in about 1 tablespoon of olive oil for 10 to 15 minutes, until soft. Do not let them brown.

Add the carrots and cook for a further 5 to 10 minutes, stirring occasionally to prevent the vegetables catching. Add a little water if needed.

Add the chickpeas, mix well, then pour over the stock. Bring to the boil, then reduce to a simmer for 10 minutes.

Add the lemon zest and juice, and blend until smooth – either cool for 10 to 15 minutes and blend with a stick blender, or cool completely if using a blender or food processor.

Reheat gently or cool before serving as desired. Serve sprinkled with the roasted chickpeas, chilli flakes, if using, and chopped parsley.

For more recipes and nutritional advice from Amelia Freer why not pick up one of her books. Find out more here.
Looking after yourself has never been easier or more straightforward than with Amelia's latest book Simply Good For You - over a hundred delicious, quick and non-nonsense recipes that are as healthy as they are tasty.

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