Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(466 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


  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, questions and tips

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Comments (448)

hannahbiscombe's picture

Really easy, really filling and really healthy. A firm favourite in our house.

allybags1's picture

Tried this soup for the first time this week and it tasted fabulous. Very quick and easy to make - even my kids enjoyed it although they did say it was a bit too spicy! Will definately make this again but maybe modify the spice level a little for the kids.

lynn1805's picture

Easy to make and very tasty.

annmucc's picture

Had the kick I look for, while not being a watery soup which means you feel quite empty afterwards (often my complaint with soups). Will definitely make again

sallsgaskell's picture

This soup is delicious and really filling. I doubled it and portioned it up for the freezer. My 6 yr old daughter loved it too!

Frantic Flapjack's picture

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

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

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

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

merjen's picture

Easily done and taste great, loved it

laurenhopeevans's picture

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

Love this recipe! My favorite soup!

saraholyoak's picture

Another great soup recipe - thanks

jenlando's picture

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

Delicious, easy, filling and low fat! Perfect.

rachray's picture

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

Excellent! Very tasty but still low calorie and healthy.
Perfect for chilly winter supper.

zogmeister75's picture

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.


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