Meals and Courses

Ingredients
  • 1 tablespoon olive oil
  • 1 onion, roughly chopped
  • 1 garlic clove, crushed
  • 1 carrot, roughly chopped
  • 1 red pepper, cored, deseeded and roughly chopped
  • 1 teaspoon cumin seeds
  • 500 ml (17 fl oz) hot vegetable stock
  • 400 g (13 oz) can chopped tomatoes
  • 410 g (13½ oz) can chickpeas, drained and rinsed
  • 20 g (¾ oz) each pumpkin, sesame and sunflower seeds
  • 2 tablespoons chopped fresh coriander
  • salt and pepper
Directions

Heat the oil in a large saucepan over medium heat, add the onion, garlic, carrot, red pepper and cumin seeds and stir-fry for about 1 minute. Add the stock and tomatoes and simmer for 5 minutes until the vegetables are soft.

Meanwhile, dry-fry the garnish seeds in a pan over medium heat until they are golden. Set aside to cool.

Remove the vegetable pan from the heat and use a hand-held blender to purée the vegetables. Alternatively, mash them by hand. Stir through the chickpeas and heat through for 2 minutes.

Season to taste, sprinkle over the roasted seeds and fresh coriander and serve with crusty mixed grain bread, if liked.

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