Red lentil, chickpea & chilli soup
Cooking time
Prep: 10 mins Cook: 25 minsSkill level
EasyServings
Serves 4Come home to a warming bowlful of this filling, low-fat soup
Nutrition and extra info
Additional info
- Freezable
- Vegetarian
Nutrition info
Nutrition per serving
- kcalories
- 222
- protein
- 13g
- carbs
- 33g
- fat
- 5g
- saturates
- 0g
- fibre
- 6g
- sugar
- 6g
- salt
- 0.87g
Ingredients
- 2 tsp cumin seeds
- large pinch chilli flakes
- 1 tbsp olive oil
- 1 red onion, chopped
- 140g red split lentils
- 850ml vegetable stock or water
- 400g can tomatoes, whole or chopped
- 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
- 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.
- 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.
Recipe from Good Food magazine, March 2010
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