Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(422 ratings)

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Cooking time

Prep: 10 mins Cook: 25 mins

Skill level

Easy

Servings

Serves 4

Come 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
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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

  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.

Recipe from Good Food magazine, March 2010

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Comments

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eefsmunro's picture
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Delicious! I made this at work today as the special, our basic soup is lentil so I made this a tomato base instead, using tinned chopped tomatoes and adding a little sugar to sweeten it slightly. I also used ground cumin instead of the seeds, and it flew out the door! I had to make another pot halfway through to day! Would definitely like to try the lentil version at home!

alibi122's picture
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really tasty not sure it needed the chickpeas.

katemay95's picture
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Quick & delicious

twinklestar193's picture
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Fantastic and so easy to make - I make it at least once a week for a quick lunch/tea

pazzawazza's picture

Fabulous quick and easy to follow recipe .. delicious made just as described and also a wonderful base for experimenting and adding your own additional ingredients. This has become a family favourite.

traywatson's picture
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Absolutely fab - and freezes so well too

dianaciupe's picture
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This is a light, but very tasty soup. I will definitely cook it again!

jontricker's picture
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Quick and easy to make, and really tasty and healthy as well!

fmcroberts's picture
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Really tasty. I have made this a few times and this time forgot to whizz the soup before adding the chickpeas which left it with a nice hearty, chunky feel.

lifeisacaberet's picture
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Gorgeous soup, I added some garlic for extra anti-bac properties. Have made this again and again, love it.

paul84's picture
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Delicious! Really tasty and cheap and easy to make, will definitely make this again.

l_matty's picture
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I'm watching the calories at the moment, so used half the amount of olive oil and it still tasted delicious.

marketaa's picture
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Excellent soup! Very easy and fast to prepare..Also my father loved that! :o)

marketaa's picture
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Excellent soup! Very easy and fast to prepare..Also my father loved that! :o)

gymshaz's picture

this is a fab and easy soup to make i use 3 fresh chilli's when i make it as i like it hot hot hot, also i have added chicken and mushrooms on more than 1 occasion lovely and potatoes and carrots on another great but taking the calories up.

jessicarfactory's picture
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So tasty! But I'd suggest going for the whole tin of chickpeas.

embez1's picture
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Super tasty, healthy & very filling. Fine with water instead of stock.

mclutterbuck83's picture
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Very nice and filling. Also freezes very well.

jlowe13's picture
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Lovely soup, easy to make - and the smell of the soup made my work colleagues very jealous

toniluvstoni's picture
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Lovely soup, I used ground cumin as didn't have any seeds and added a clove of garlic and a handful of sweetcorn. Really really tasty.

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