Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(466 ratings)

Prep: 10 mins Cook: 25 mins


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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  • 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 tomatoes, whole or chopped



    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


  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 (448)

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.


orrisdale's picture

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

Found this very easy and tasty. Made extra for lunches.

stingray11's picture

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

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

joinkendal's picture

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

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

Love this. Very simple and very tasty

lorna_doone's picture

I've been making this recipe for a couple of years now and love it. I make it on a Sunday night then ladle it into portions and freeze to take to work for lunch (without the yoghurt or coriander). Made it today for family lunch and it was very well received. And it makes you feel good as it is so healthy!

oneils85's picture

Do the tinned chickpeas cook alright? I always find they have a weird taste from a tin.

alimat's picture

They're fine as long as you wash them well, never use them straight from the tin

JackieKigg's picture

So easy to make and really tasty, will definitely make again :)

shekinah100's picture

Really tasty and healthy. Will definitely make it again.

egreenwood20's picture

Great and really easy to make. Makes plenty for lunch for the following days! My only critique is that it's quite salty.

ladyl1's picture

This is a very good and economical soup, using store cupboard ingredients. I added celery and a couple of carrots to mine, as they were about to go to waste. I also added extra chilli as I like it hot.

Strawberrysquash0's picture

I love this recipe, it's delicious. I used ground cumin instead of cumin seeds and also added garlic, carrots, spinach and a few herbs after reading comments by others. Really healthy and filling too. Will definitely make this again. Thank you :-)

moodybum's picture

This is lovely. I make a massive batch and freeze and use for work lunch. I find it very filling, which is saying something!

Lullee22's picture

Delicious! I used 1 fresh red chilli chopped finely instead of flaked chillies and a white onion and fresh parsley with some dried coriander as I didn't have fresh coriander. I added 1 tsp paprika and 1/2 tsp cayenne pepper at the end of cooking to add an extra kick. Very tasty :-)

jarrestr's picture

For me it doesn' t need anything added or taken away. People who do not like lentils think it is marvellous. It freezes really well too. A super receipe.

foxilein's picture

Had this soup as part of my friends dinner party. Absolutely delicious and will definitely make myself.


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