Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(475 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

    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 (455)

alanjns's picture

I love lentil soup and I'm kicking myself for only just getting around to making this - it's gorgeous. I didn't have cumin seeds so used a bit of ground cumin instead, otherwise followed the recipe as written. I work 12hour night shifts and this is definitely going in my lunch box!

maxinewaters's picture

Made this for dinner before leaving out for the day and when we came back it was delicious, didn't have any coriander so used a bit of basil. Maybe better without chickpeas though....

sophie_v_read's picture

so warming and flavoursome. I will cook this again and again.

karencakes's picture

I'm on a diet but would eat this soup gladly even if I wasn't, it's absolutely delicious, warming, filling and spicy. It freezes well too. And it doesn't really even need the yoghurt garnich at the end, if you want to save calories. I made it the first time 2 weeks ago and am already on my third batch. Yummy for winter.

1william's picture

This is a real winter warmer on a cold day. Did add chickpeas before whizzing with a stick blender. Left it a little chunky. It tasted alot better than I thought it would. Will be making this for lunch again.

kernowcook's picture

My husband and I really enjoy this soup - gleefully easy so making it again for dinner tonight. Freeze's well. Only made enough for 3 portions.

yeatesl's picture

This is one of the best soups I have ever made! Easy, filling, spicy, low fat and warming. Couldnt get much better than this.

Lemonyginger's picture

Very tasty and easy to make. I crumbled some crisp bacon peices on the top as an extra, though it doesn't really need it.

herose's picture

Very tasty and easy to make

herose's picture

Very tasty and easy to make

yokiepud's picture

I used a fresh chilli, normal onion and put a mixture of 3 bell peppers an a clove of garlic in and stock from cauliflower from last nights dinner. so ive invented my own tasty soup. its what youve got to hand as far as soups go. it was very tasty

vripley1985's picture

A favourite in our house, including my 15 month old daughter!

sludgero's picture

Trully delicious! Thanks.

rapata80's picture

Very tasty and filling!

carlyjbrown86's picture

Delicious soup, I doubled the recipe to make enough for lunch for the entire week plus more. Keeps really well and tastes better the older it gets!

felicityhm's picture

I think this is the most delicious soup I've ever had! Freezed really well too and the dollop of greek yogurt reallly finishes it off well.

helenhirst's picture

Yum,i whizzed half of the chick peas so perhaps had a thicker soup with fewer pieces in it.amazed that my husband loved it as he's not usually a fan of veg soups

louisemur's picture

Delicious, easy and very cheap to make.

evanshayleyleanne's picture

lovely soup- had this as a nice evening supper after being out on a cold pitch watching rugby all day- perfect

evanshayleyleanne's picture

lovely soup- had this as a nice evening supper after being out on a cold pitch watching rugby all day- perfect


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