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)

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.

loopylinny's picture

Simple, filling and tastes just as good as any shop bought soup!

vikingpurplepenguin's picture

Lovely! Burnt the spices the first time and about killed myself coughing (stupid old electric hob!) but 2nd go went well. Wasn't impressed after cooking, but when yoghurt and coriander was added it was really lovely! Made it the night before for lunch the next day, as people said the flavours developed. Was loads for lunch (3 people) and enough left for a small soup for 2 a day or two later also. Will definitely make again, might even freeze it (before the yoghurt and coriander).

mousemistake's picture

Originally coming from the middle east, I have tried many different versions of both lentil and chickpea soup and I can honestly say this is one of the best versions of both varieties that I have ever tasted. My mother and sister absolutely love it too. It will definitely be a recipe that I use often!

ghostboy's picture

I am in love with this stuff. I added quite a bit more chilli than recommended, but that's just personal preference. It's also wonderful and cheap which is awesome for us poor, starving students! Will definately make again!

sarahjackaman's picture

This is super yummy.

eoinrice's picture

Love this soup, tastes really authentic. Even better the next day after the flavours have infused.


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