Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(482 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 (460)

bennett_26's picture

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

cheeky100's picture

Really yummy especially adding the yoghurt!

jacquelineperryman's picture

Delicious!! Wouldn't change a thing!!

vicanyan7's picture

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

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

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

kfenton01's picture

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

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

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

kosicedeb's picture

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.

thunsley's picture

Really lovely recipe. Excellent every time and I've made it loads.
Very quick to make as there isn't much chopping, but still healthy.

renapapa's picture

very tasty and easy...i didn't have onion or lentils so I used leek and aubergine instead

sheils50's picture

Just OK. Not sure why given all the great ratings! Would use less cumin seeds next time.

eefsmunro's picture

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

really tasty not sure it needed the chickpeas.

katemay95's picture

Quick & delicious

twinklestar193's picture

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

Absolutely fab - and freezes so well too

dianaciupe's picture

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


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