Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(387 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

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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Frantic Flapjack's picture
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Top soup!!! I make a lot of soup and this is one of the best I have tried. Quick to make and also a lovely colour. If you have a large tin of chickpeas, use it - don't halve it.

shellsbeans's picture
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I've just made this soup and was very pleasantly surprised at how wholesome and flavoursome it was for the short time it took to whip together! I used a fresh chili instead of flakes and did not have fresh coriander so used dried and it worked just as well. I also used a tin of tomatoes in herbs which made it all the tastier. Will definitely make it again!

donnalovescheese's picture
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Really tasty and perfect for my January detox

kubirik's picture

this is a great soup for the cold days. Instead of coriander I added thinly chopped spinach or swiss chard leaves just before serving.

karoliina's picture
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Delicious! I replaced the chilli flakes with one medium hot fresh red chilli pepper; the heat was just right.

merjen's picture
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Easily done and taste great, loved it

laurenhopeevans's picture
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so easy to make and super-tasty! the lovely friends i made it for all requested the recipe too... *waves at the lovely friends* :)

susannahhart's picture

Delicious and asy to make, used fresh chillis instead of flakes. Great for packed lunches the following day. Will make again, probably will use whole tin of chick peas next time.

missdoris's picture
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Love this recipe! My favorite soup!

saraholyoak's picture
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Another great soup recipe - thanks

jenlando's picture
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Love that this recipe can be made from store cupboard ingredients, just made it for the first time and it's really tasty and healthy. Not usually a fan of tomato soups but this has lots of favour and is filling. Although would use the whole can of chickpeas next time. A winner.

hils2001's picture
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Delicious, easy, filling and low fat! Perfect.

rachray's picture
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I used a whole fresh red chilli on top of a couple of pinches of dried chilli flakes to make mine extra spicy. Fantastic for work lunches!

18ladyk's picture
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Excellent! Very tasty but still low calorie and healthy.
Perfect for chilly winter supper.

zogmeister75's picture
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a lovely soup - surprisingly tasty with the limited ingredients. I probably cooked longer than the recommended time as I didn't pre cook the lentils as suggested on the packet.
Cooked as per amounts above and had 3 lunches in a row, freezing one portion in freezer to microwave soup bag.

lizferrier's picture
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absolutely loved this soup. very tasty and so easy and quick to make with mainly storecupboard ingredients. plus its healthy. would definitely reccommend. i added a little more stock than the recipe and blended a whole tin of chick peas into the soup as my 2 and 3 yr old wouldnt eat it.

amfemail9's picture
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Quick and easy to make. Tastes brillant and will have you wanting seconds.

amfemail9's picture
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Quick and easy to make. Tastes brillant and will have you wanting seconds.

veggiesara's picture
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Very good basic recipe. I made it once last week as delicious warming soup and then again yesterday only using half the amount of vegetable stock and using it as a sauce for spaghetti.

ewaziolkowska's picture
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great flavors :) I added more chickpeas, just love them.

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