This simple but spicy soup using some tinned ingredients and couple of tasty extras is great. I used ginger to give back ground heat and a nutmeg/clove spice combo for depth. Keep it chunky to make sure it satisfies!

Ingredients 

• 1 tsp rape seed oil
• 1 onion, finely chopped
• 2 gloves garlic, crushed
• 3cm ginger, grated
• 1/2 tsp ground nutmeg
• 1/2 tsp ground cloves
• 1 tin chickpeas
• 2 tins chopped tomatoes
• 1 vegetable stock cube
• 1 tsp sugar
• Salt & black pepper

What to do 

1. Heat the oil in a large saucepan and gently fry the onion, garlic and ginger.
2. After 10 minutes add the dried spices, stir and cook for another minute.
3. Tip in the chickpeas (with the water) and tomatoes along with 250ml water you have washed the cans out with.
4. Drop in the stock cube and sugar along with a good grind of black pepper then bring to the boil and simmer for 30 minutes.
5. Check the chickpeas are soft and give it a light mash with a potato masher to create a chunky come smooth consistency.
6. Check for seasoning and serve with some fresh herbs and flat bread.

This makes 3 big portions @ 150 calories each.