Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(487 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, questions and tips

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11th Nov, 2012
I made this for me and my boyfriend added a little more flaked chilli as we like a good kick used a white onion as didn't have red and it was delicious! Just what was needed for a freezing night in
9th Nov, 2012
So delicious will make this soup definitely again.
6th Nov, 2012
Really nice!! never had chopped tomatoes.. thought I had, used passatta instead, still turned out nice n thick and just enough chilli to spice things up
6th Nov, 2012
Lovely soup. Still had to add in some prawns to satisfy my other half, as no meat was not going to wash! It was warm and satisfying, lovely texture. You may need to add more water as you go to get it to the thickness of your preference. I added extra black pepper, turmeric, cayenne pepper and paprika for some extra taste. Could have even added fresh chill for more of a kick.
30th Oct, 2012
Lovely warming almost barbecue flavour.
30th Oct, 2012
This is wonderful and needs no alterations whatsoever. Fantastic flavour for something so virtuous!
28th Oct, 2012
Nice soup, we found adding some smoked paprika at the end really added something
27th Oct, 2012
just made this recipe,within 20 seconds of dry frying the cumin and chilli my husband and granchildren and i had to open all the doors and windows because the fumes where choking us,we were still coughing hours later.surely these instructions must be wrong.
23rd Sep, 2014
I don't dry fry spices as I think its unnecessary, also if a Teflon non stick pan is used it gives off toxic fumes if used dry and too hot.
25th Oct, 2012
I swapped the chilli flakes for fresh chillis and it was really delicious, especially with the cool yoghurt.


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