Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(470 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 (451)

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

paul1208red's picture

Made this soup yesterday (27th Nov) for the family.

Went down like a storm five clean soup bowls all asking for more!

Will definately be making this again now these cold winter days are upon us!

francobegbie1976's picture

Hi just finished trying this recipe, thumbs up! Really nice bowl of soup! I think i bleneded it too much, so got a little thick.

louisewinder's picture

Me and my firend loved this soup and I found it so easy to make.

I did however add a clove of garlic, and used whole dried chilli; flaked, and added 3 teaspoons of Cumin to give it a realy warmth. After blending I found the consistancy to fluid so I added another 50g of lentils when I added the chick peas. I found this consistancy perfect for a warming meal on a snowy winters day in West Yorkshire.

goggleeyedsalmon's picture

Great, very tasty.

munchiebee's picture

Gorgeous and no effort to make. I made it with half veg stock and half chicken, added 1 crushed clove of garlic when frying the onions and also a fresh red chilli.

I used a whole tin of chickpeas too - half blended and half to serve.

Big thumbs up over here!

emmalooroo's picture

Nice warming soup on a cold night, I added a clove of garlic. will try a fresh chilli next time. I used the full tin of chickpeas but next time think i will blitz half of them in the soup.

amjones's picture

Lovely - perfect to freeze then take to work

pops-learns-to-cook's picture

Awesome! Huge hit with my serious carnivore husband. Very filling and SO good on a cold day. Will definitely repeat.

sascha's picture

I found this a really tasty soup. However the quantitiy it yielded was barely enough for two! I'd recommend making at least twice the amount, particularly as it is claimed above that it tastes better the next day.


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