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    Spicy Moroccan chick pea soup

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    Spicy Moroccan chick pea soup

    This fantastic recipe is not only low in fat, but it also makes up 3 of your 5 a day!

    Serves: 4


    75g brown basmati rice
    1 tbsp olive oil
    1 large onion, roughly chopped
    2 red peppers, deseeded and roughly chopped
    2 garlic cloves, crushed
    1 tbsp grated fresh root ginger
    1 tsp ground cumin
    1 tsp ground coriander
    ½ tsp cinnamon
    1 tbsp harissa paste
    2 x 400g cans chopped tomatoes
    400g can chick peas, drained and rinsed
    ½ lemon, zest and juice
    4 tbsp low-fat natural yogurt
    28g pack coriander, leaves picked


    1. Cook the rice according to pack instructions. Meanwhile, heat the oil in a large pan and cook the onion and peppers for 10 minutes until softened. Stir in the garlic, ginger, spices and harissa, cooking for 1 minute, then add the tomatoes and 750ml water. Bring to the boil, cover and simmer for 10 minutes.

    2. Using a stick blender or food processor, blitz the soup, then return to the pan and add the chick peas and cooked rice. Cook for 2–3 minutes to heat through; season and stir in the lemon zest and juice. Divide between 4 bowls and top with a spoonful of yogurt and a sprig of coriander leaves.

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