This soup from The Low GI Vegetarian Cookbook (Hachette) will thicken slightly on standing. You can replace the chickpeas with soy beans or any kind of white bean. Serves 6–8

1 tbsp olive oil
1 large onion, finely chopped
3 garlic cloves, crushed
2.5cm (1in) piece fresh ginger, finely grated
3 tsp ground coriander
2 tsp ground cumin
½ tsp chilli powder
½ tsp saffron threads soaked in 2 tablespoons boiling water (optional)
400g (14oz) can Italian chopped tomatoes
4 cups vegetable stock
4 cups water
1 cup (250g) red lentils, rinsed well
2 x 400g (14oz) cans chickpeas, drained
1/3 cup chopped coriander
1/3 cup chopped flat-leaf (Italian) parsley, plus extra to serve
salt and freshly ground black pepper
low-fat natural yoghurt to serve

Heat the oil in a large heavy-based saucepan over medium heat.

Add the onion and cook, stirring occasionally, for 6–7 minutes or until softens. Add the garlic, ginger, coriander, cumin and chilli powder. Cook, stirring, for 1 minute. Add the saffron threads and soaking liquid, tomatoes, stock, water and lentils to the pan.

Cover and bring to a simmer and cook gently, uncovered, for 30 minutes. Add chickpeas and cook for a further 10 minutes.

Remove the pan from the heat and stir in the coriander and parsley. Season to taste and serve with a dollop of yoghurt and extra chopped parsley.