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)

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.

lizferrier's picture

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

Quick and easy to make. Tastes brillant and will have you wanting seconds.

amfemail9's picture

Quick and easy to make. Tastes brillant and will have you wanting seconds.

veggiesara's picture

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

great flavors :) I added more chickpeas, just love them.

hannahq_2006's picture

Quick and easy recipe, great to take to work and tasted delicious

niallmwatson's picture

Delicious! Simple & very tasty. I added a whole can of chick-peas for a more substantial meal.

cartman33's picture

Made this the other day as it has my favorite ingredients lentils chickpeas and chillis. I really didn't like it, first off when following the recipe you fry dry chili flakes ... not a good idea as Ive done this before and it seems to give off vapors that pretty much stop you breathing and burn your eyes. Later in the recipe you are asked to boil the tomatos ....Boiling a tin of tomatoes creates a pretty disgusting taste that just does not go away ... its almost a raw taste pretty horrid, i think frying the tomatoes in with the onions would release there sweetness and improve the taste of the dish. Overall i wont make this again, i didn't like this and consequently rated it with one star ... for looks not taste


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