Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(471 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

  • kcal222
  • 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

    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 tomatoes, whole or chopped
    Tomato

    Tomato

    toe-mart-oh

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

  • 200g can 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

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 (452)

furrypussy's picture

Quite surprised to find this soup quite acceptable. Must admit is tastes a tad too much like my stock cube, one veg and one chicken, and this cube is a tad too salty. Will use different ones next time. Boiled a few carrots and few sticks of celery to make the bulk of the stock, before adding the two cubes; just makes it a bit thicker no doubt, and to be honest, the stock before the cubes were added did not particularly taste better than water! Will make a better stock next time and then maybe use less/no bought cubes.

suegriff26's picture
2.5

I'm surprised by all the comments raving about this soup. It was ok, I found it a bit bland. That said, for the simplicity and healthy aspect I would make it again and put a few more spices in. The base recipe is good just needs a 'bit more'

RachaelHC13's picture

Try a tsp of Paprika, 1/8-1/4 tsp of Cayenne and a squeeze of tomato puree.

bens mummy's picture
5

WOW WOW WOW, just made this, another favorite added to my list, was delicious.

LisaC16's picture
5

Amazing and super easy to make! Great for a filling dinner when much needed on a cold night or hold the chickpeas and yogurt and have as a light dinner in summer with some rocket to dress instead.

We tend not to bother with the chickpeas or yogurt and just add a ton of chilli instead! Its my partners new favourite soup :-)

fionalous's picture
5

Love this soup. Literally the best soup I've ever made. Hubby and I regularly make soup and this instantly became our favourite.

uk2901's picture
5

A delicious soup perfect for a cold winter evening. The coriander and cumin flavours are great! Have made this many times.

wishiwas's picture

Excellent, tasty soup. I didn't have the fresh coriander to add at the end, but it was still delicious. An easy to make, tasty soup that would be difficult to spoil, even for beginners!

ducknbunny's picture
5

Deservedly five stars from a large number of reviewers. Really good as a healthy, earthy, warming midweek meal. I thought it might be a bit too heavy/bloating due to the lentil and chickpea combo, but found it to be pleasantly satisfying instead. It freezes well and I would make again to have in the freezer.

jimafblack59's picture
5

Easy to make and very delicious. Next time I think I will add a bit more chilli just to give it a bit more bite.

sjcauser1's picture
5

I mistakenly put the chickpeas in at the same time as the lentils and the result was still good. I try to keep soup making as simple and low fat as possible so I put all the ingredients in the pan minus the oil and simmer. The flavour of the spices still comes through because of the blending process. A tasty, healthy and inexpensive soup I'll repeat again. I am a mild to medium kind of chilli girl and I think the recipe could do with more chilli. Next time I'll add more flakes or use a fresh red chilli. Fab recipe.

Beri-Riley's picture
5

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

mimi19836's picture
5

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
5

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
5

Tastes wonderful and it's so easy to make!

Samihar's picture
5

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
5

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
5

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!

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Questions (5)

Samuel Lesslie's picture

Our blender has broke do you know if it will still be the same without using it?

goodfoodteam's picture

Hi Samuel, thanks for the question. The lentils do tend to break down but you won't achieve the same smooth consistency as you would with the blender. It will still be tasty though!

aminalluffer6725's picture

Do these work if the lentils are blue?

Caroline Hire_GF's picture

Thank you for your question. We haven't tested this recipe using different lentils. This would change the cooking time, texture and colour, therefore we suggest sticking with the red lentils. Hope this helps.

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
5

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
5

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!