Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

  • 1
  • 2
  • 3
  • 4
  • 5
(469 ratings)

Prep: 10 mins Cook: 25 mins

Easy

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
Save to My Good Food
Please sign in or register to save recipes.

Ingredients

  • 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

    Tomato

    toe-mart-oh

    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

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.

Ads by Google

Comments, questions and tips

Sign in or create your My Good Food account to join the discussion.

Comments (451)

catherine-j's picture
4

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
4

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
5

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

allybags1's picture
4

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
5

Easy to make and very tasty.

annmucc's picture
5

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
5

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
5

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
4

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
5

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
5

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

merjen's picture
4

Easily done and taste great, loved it

laurenhopeevans's picture
4

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
5

Love this recipe! My favorite soup!

saraholyoak's picture
4

Another great soup recipe - thanks

jenlando's picture
5

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
5

Delicious, easy, filling and low fat! Perfect.

Pages

Questions (2)

Unsure about the cooking time or want to swap an ingredient? Ask us your questions and we’ll try and help you as soon as possible. Or if you want to offer a solution to another user’s question, feel free to get involved…

Be the first to ask a question about this recipe…

Tips (2)

Got your own twist on this recipe? Or do you have suggestions for possible swaps and additions? We’d love to hear your ideas.

Be the first to suggest a tip for this recipe…

Skills & know how

As well as helping you decide what to cook we can also help you to cook it. From tips on cookery techniques to facts and information about health and nutrition, we’ve a wealth of foodie know how for you to explore.

About BBC Good Food

We’re all about good recipes, and about quality home cooking that everyone can enjoy. Whether you’re looking for some healthy inspiration or learning how to cook a decadent dessert, we’ve trustworthy guidance for all your foodie needs.

Our recipes

All our recipes are tested thoroughly by us to make sure they’re suitable for your kitchen at home. We know many of you are concerned about healthy eating, so we send them to a qualified nutritionist for thorough analysis too.

Tell us what you think…

Love the new look or think we’ve missed the mark? We want to hear your thoughts – good and bad – to make sure we make the new website as useful as possible.

Magazine

Subscribe to BBC Good Food magazine and get triple-tested recipes delivered to your door, every month.

Events

Discover the dates and details of all the BBC Good Food Shows.

On TV

See your favourite chefs on Sky Channel 247, Virgin TV 260 and find their recipes at goodfoodchannel.co.uk

Follow us

Join the BBC Good Food community by following us on Facebook, Twitter, Pinterest, Instagram and Google Plus.