CALORIES / MACRONUTRIENTS PER SERVING

Calories	Protein	Fat	Carb
323	18g	14g	44g

METHOD

Heat a large saucepan and dry fry the cumin seeds and chilli flakes for 1 minute or until they still start to jump in the pan. Add the coconut oil and cook the onions for 5 minutes. Stir in the lentils, stock and tomatoes and bring to the boil and simmer for 15 minutes or until the lentils are soft. Whizz the soup in a blender until smooth like a puree and then pour back into the pan and add the chickpeas. Simmer gently for an hour until the chickpeas are cooked through. Season well and serve with chopped coriander and a tablespoon of Greek yoghurt in each serving.

INGREDIENTS

Serves 2

2 tsp cumin seeds
Large pinch of chilli flakes
1 tbsp coconut oil
1 red onion, chopped
140g red split lentils
150ml vegetable stock
400g fresh tomatoes, chopped
200g chickpeas *
Small bunch of coriander chopped
4 tbsp Greek yoghurt

* If you use dried chickpeas you will need to cover them with water and leave to soak overnight or until doubled in size.

These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.

FAT LOSS / SCULPT

	Meals before 5pm	Meals after 5pm
Ectomorph	Yes	Yes
Ecto-Mesomorph	Yes	Yes
Mesomorph	Yes	No
Meso-Endomorph	Yes	No
Endomorph	Yes	No

MUSCLE GAIN

	Meals before 5pm	Meals after 5pm
Ectomorph	Yes	Yes
Ecto-Mesomorph	Yes	Yes
Mesomorph	Yes	Yes
Meso-Endomorph	Yes	Yes
Endomorph	Yes	Yes