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  • 1 tbsp olive oil
  • 1 onion, peeled and roughly chopped
  • 1 clove garlic, peeled and crushed
  • 1 carrot, peeled and chopped
  • 1 red pepper, de-seeded and roughly chopped
  • 1 tsp cumin seeds
  • 500 ml hot low-salt vegetable stock
  • 1 x 400g tin chopped tomatoes
  • 1 x 410g tin chickpeas, drained and rinsed
  • 40 g seed mix, roasted
  • a few sprigs of fresh coriander


  1. 1

    Heat the oil in a pan over a medium heat, then add the onion, garlic, carrot, pepper and cumin seeds and stir-fry for about 5 minutes. Add the stock and tomatoes, and simmer for 5 minutes.

  2. 2

    Purée the vegetables with a hand blender, stir in the chickpeas and heat through for 2 minutes.

  3. 3

    Garnish with seeds / coriander. Serve with bread.

Nutritional Details

Each serving provides
  • Energy 1524kj 364kcal 18%
  • Fat 13.3g 19%
  • Saturates 1.8g 9%
  • Sugars 13.0g 14%
  • Salt 1.2g 20%

% of the Reference Intakes

Typical values per 100g: Energy 255kj/61kcal

Each serving provides

38.5g carbohydrate 14.0g fibre 15.8g protein

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