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Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(468 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

    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

    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 (450)

saffysue's picture
5

Really tasty. I misread the recipe and used the whole can of chick peas - to no ill effect. Will definitely make this again. Tasty, filling, low fat and cheap.

jellymouse's picture
5

Really delicious! I added a sliced carrot with the onion and a few handfuls of spinach before I blended it as I was keen to pack the veg in. Will def make again.

50spenc's picture
4

A very nice soup, well worth a try.

majseblackburn's picture

Love it!

alisonashley's picture
5

Delicios soup! However, don't inhale the aromas when dry frying spices- ouch! Also, I reccomend adding all of the chick peas. A fantastic, easy and yummy soup.

shameemw's picture

Easy peasy and yummy wummy!

Gingercat2's picture

Found this came out rather liquid with the quantities given, so added half the tin of chick peas during blitzing and added the other half whole.

dhoohar's picture
5

Another one for the binder! Delicious and warming. Used fresh red chilli instead of dried. Didn't have coriander or yoghurt, but still was really tasty. I only had a teaspoon of cumin seeds so added a teaspon of fennel seeds which I think added something special to the soup. A doddle to make. It may taste better the next day, but it was so nice we didn't get to find out!

somanystars123's picture
5

I've always loved lentil soup but never actually made one from scratch before. This recipe was so easy, and hardly needs any blending at all before it is smooth. The cumin flavour goes really well with the lentils, though next time I'd probably add more chilli. As it is just me, there was enough to freeze for another several meals.

somanystars123's picture
5

I've always loved lentil soup but never actually made one from scratch before. This recipe was so easy, and hardly needs any blending at all before it is smooth. The cumin flavour goes really well with the lentils, though next time I'd probably add more chilli. As it is just me, there was enough to freeze for another several meals.

bennett_26's picture
5

Really good quick and tasty recipe! Now one of my staple soups for cooking up and taking to work for lunch.

cheeky100's picture
5

Really yummy especially adding the yoghurt!

jacquelineperryman's picture

Delicious!! Wouldn't change a thing!!

vicanyan7's picture
5

Just made this for the first time and I can guarantee that it'll be made again! I kept the chickpeas whole, which just added to the variety of this soup. I was impressed with how quick and easy it was to make and the other half of the tin of chickpeas are in the freezer for next time. However, maybe next time I'll just add the whole tin and be done with it. I like the idea of adding garlic too.

pnutjones's picture
4

I make this soup by the bucket load! It is tasty, cheap and a very healthy option. I find it freezes well too. It is great for taking to work for a filling lunch.

aamenhammer's picture
5

Very easy to make. Very Healthy to boot. Spot on.

kfenton01's picture
5

This is a staple soup recipe in our house when usually i just grab whatever is in the fridge and make soup from it - easy to prepare, definitely better the next day and freezes well too.

flirtinflight's picture
5

I really loved this soup, will be making it again for sure. I like heat, so I put quite a big pinch of chilli flakes in... so tasty!

neilrobertson66's picture
4

I added a bit more chickpeas, but I depends on your preference. A great winter warmer.

kosicedeb's picture
4

Used full tin of chick peas, dried coriander, ordinary onion and put a tiny pinch of chilli pepper in whilst simmering. This was a good soup. Would like it a bit more spicy but good as it is, especially when you want kids to eat it - which they did. Will make again.

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