Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(475 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 (455)

fbranton's picture

Yum, really hearty, filling soup. Easy and quick and very very tasty. I had some bacon to use up so chopped it up small, fried til crispy and threw in at the end. I'm sure it'd be equally good without too.

embles's picture

Used fresh chilli and doubled up for this week's lunches. Yum.

gavita's picture

Made this last night...and it was yummy-lis-cious!

jaqui_sampson's picture

Very simple and incredibly tasty. Dry frying the cumin beforehand intensified the flavour, and the friend I made this for thought it was delicious. Will definitely make this again.

catherine-j's picture

A really yummy soup. I didn't blend it at all because the blender was covered in filth but I like soups with lots of bits so that was fine. I didn't measure out the lentils and I think I added too much because it was all a bit "solid" but I added more water and it turned out fine.

rsurender's picture

So delicious and easy to make, I am definitely going to make it again!

lauraj83's picture

made this the other day and was really happy with the outcome, really nice. left out the cumin and greek yougurt and put more chilli in, turned out great and really really easy to make :-)

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.


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