Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(463 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

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  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 (447)

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!

jontricker's picture

Quick and easy to make, and really tasty and healthy as well!

fmcroberts's picture

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

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

paul84's picture

Delicious! Really tasty and cheap and easy to make, will definitely make this again.

l_matty's picture

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

marketaa's picture

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

marketaa's picture

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

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

embez1's picture

Super tasty, healthy & very filling. Fine with water instead of stock.

mclutterbuck83's picture

Very nice and filling. Also freezes very well.

jlowe13's picture

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

toniluvstoni's picture

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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