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Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(454 ratings)

Prep: 10 mins Cook: 25 mins

Easy

Serves 4
Come home to a warming bowlful of this filling, low-fat soup

Nutrition and extra info

  • Freezable
  • Vegetarian

Nutrition per serving

  • kcalories222
  • fat5g
  • saturates0g
  • carbs33g
  • sugars6g
  • fibre6g
  • protein13g
  • salt0.87g
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Ingredients

  • 2 tsp cumin seed
  • large pinch chilli flakes
  • 1 tbsp olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 1 red onion, chopped
  • 140g red split lentils
  • 850ml vegetable stock or water
  • 400g can tomato, whole or chopped

    Tomato

    toe-mart-oh

    A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…

  • 200g carton chickpeas or ½ a can, rinsed and drained (freeze leftovers)
  • small bunch coriander, roughly chopped (save a few leaves, to serve)
  • 4 tbsp 0% Greek yogurt, to serve

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Method

  1. Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 min, or until they start to jump around the pan and release their aromas. Add the oil and onion, and cook for 5 mins. Stir in the lentils, stock and tomatoes, then bring to the boil. Simmer for 15 mins until the lentils have softened.

  2. Whizz the soup with a stick blender or in a food processor until it is a rough purée, pour back into the pan and add the chickpeas. Heat gently, season well and stir in the coriander. Finish with a dollop of yogurt and coriander leaves.

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Comments, questions and tips

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Comments (440)

Beri-Riley's picture
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Quick & easy to make. For not having many ingredients, this soup is so tasty. Will definitely be making it again!

mimi19836's picture
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I absolutely love this recipe! It's delicious and so healthy and so easy to make as well as being very economical.

maryechappell's picture
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Lovely soup quick & tasty, not keen on whole chickpeas so I bashed them a bit with a rolling pin & blended about half with the soup.

Lakesadam's picture
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Tastes wonderful and it's so easy to make!

Samihar's picture
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Great recipe! It's full of flavour even though there are only a couple of spices used. So easy to make and not time consuming at all. Will definitely make it again!

Tysiana's picture
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Made it today - it's really quick and delicious. Will be making it again - I used Korean red pepper flakes and paste to spice it up a bit. Amazing :)

Yorkcolin's picture
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A really lovely tasting soup. You do need a full tin of chickpeas though as a 400g tin is only just over 200g when drained. Half a tin just not enough.

italianmonica's picture

I loved this soup! So easy and refreshing...only added some freshly squeezed lemon juice just before serving...delicious!

dexyweescot's picture

Brilliant soup! Loved it. I like more heat to burn they calories off so I added 2 big fresh chillies and also a red pepper to sweeten it..

johnmcgregor's picture
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Made this today and it was our first time making soup. It was phenomenal! The only change we made was using crushed chillies instead of flakes. We will definitely make more.

It's honestly up there with the best soup I've had.

pippa154's picture
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I absolutely love this soup, so easy to make, done in less than 1/2 hour. I've taken to just using chilli flakes and missing out the cumin, I like cumin but prefer this soup with just the chilli. The addition of the coriander at the end is really lovely. I make this every weekend now and is a family favourite.

kwshef's picture
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Really delicious. Used cumin powder rather than seeds because that was what I had. Also added 2 carrots with the onion and 2 cloves of garlic. Will make again,

bella_bath's picture

Scrummy soup and perfect if you're on the weight loss train. I pimped this soup a bit by:
- Adding smoked paprika at the beginning with the cumin seeds and chillies
- Adding ginger and garlic along with the onions
- Not blending...much tastier and wholesome as it is
- Adding freshly chopped spring onions and kale along with the coriander

Truly delicious, quick to make and great for big-batch cooking, as it freezes well.

Hoorah!

orrisdale's picture
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This is quite simply one of the most delicious soups I have ever had. It is easy to make, the ingredients are easy to source, it is healthy and so scrumptious!

jfowles's picture
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Found this very easy and tasty. Made extra for lunches.

stingray11's picture
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This was delicious and looked and tasted very healthy. I only used about half the cumin as I find it very strong and I would definitelys suggest adding the fresh coriander and the Greek yogurt (though I used Greek-style, not 0%) as it adds to the flavour.

hib1980's picture
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Absolutely love this soup - tastes great and feels very satisfying plus all good ingredients. A definite winner in our household!

joinkendal's picture
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Delicious! I did as other reviewers suggested and used the whole tin of chickpeas plus added a couple of carrots. I only partly blended it so that it remained chunky (psychologically feels more substantial) I used chicken stock instead of vegetable as I always find this adds more flavour and I didn't have any fresh coriander or greek yog so skipped adding these and it was still very flavoursome.

alimat's picture
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Made this a couple of times, really tasty, always add the full to of chick peas though, prefer it that way and saves me having to remember to use the other half. Only seasoning I add at the end is a bit more chilli powder if needed.

tracieah's picture
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Love this. Very simple and very tasty

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Questions (1)

bijou89's picture

Hi is the nutritional info including the tablespoon of greek yoghurt or not? Just wondering as lactose intolerant and need to know for protein requirements are around 30g per meal. thanks.

Tips (2)

kwshef's picture
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I love this soup! I make it at least once a week. I chuck in a few chopped carrots and a pepper with the onions and garlic. I also leave the soup chunky and add a whole tin of chickpeas at the same stage as the lentils. Really delicious, even my carnivore brother loves it.

simonparrack's picture
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I think this tastes even better if you don't blend it but just add the chickpeas and coriander and tuck in! Great on a cold day!

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