Liz’s super-soups – Watercress, Spiced Tomato and Chick Pea Soup

Check out the first of Liz’s super-soups!

Preparation: 10 mins Cooking: 15 mins Serves 4 Cost per portion: 82p

Per serving: 162 calories, 5.4g fat, 0.4g saturates, 1.12g salt. Counts as 4 of your 5-a-day and contains around 1/4 of the RDA for iron and folic acid, and over half the RDA for vitamin C


1 tbsp vegetable oil

1 onion, chopped

2 cloves garlic, crushed

1/2-1tsp crushed flaked chilli

2 (397g) cans chopped tomatoes

1 (400g) can chick peas, drained then a few reserved for garnish

750ml/11/4pt vegetable stock

2 tbsp tomato puree

1 (100g) bag watercress

a squeeze of lemon juice

salt and freshly ground black pepper


1. Heat the oil in a large pan, add the onion and sauté for 4 mins until soft. Stir in the garlic and chilli and cook for 30 seconds.

2. Add the tomatoes, chick peas, stock and puree, stir well and bring to the boil, cover and simmer for 10 mins.

3. Transfer to food processor, add the watercress, then blend until just smooth. Return to the pan, add the lemon juice, then season to taste. Gently reheat then serve in bowls. Decorate with the reserved chick peas and more watercress if liked.

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