Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(391 ratings)

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Cooking time

Prep: 10 mins Cook: 25 mins

Skill level

Easy

Servings

Serves 4

Come home to a warming bowlful of this filling, low-fat soup

Nutrition and extra info

Additional info

  • Freezable
  • Vegetarian
Nutrition info

Nutrition per serving

kcalories
222
protein
13g
carbs
33g
fat
5g
saturates
0g
fibre
6g
sugar
6g
salt
0.87g

Ingredients

  • 2 tsp cumin seeds
  • large pinch chilli flakes
  • 1 tbsp olive oil
  • 1 red onion, chopped
  • 140g red split lentils
  • 850ml vegetable stock or water
  • 400g can tomatoes, whole or chopped
  • 200g carton 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

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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.

Recipe from Good Food magazine, March 2010

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Comments

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thestubbs's picture
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Husband loves this to take to work, nice and filling. Did add a fresh green chilli to it as hubby likes it spicy!

bethocallaghan's picture
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Really yum - used brown lentils instead of red so they didn't break up so much and served it unblended - so it was a chunky soup.

karynne-marie's picture
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I thought I wasn't going to like this recipe but its lovely, easy to make and filling.

flicky's picture
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really tasty and easy to make - i splashed a little more chilli in and it was delish!!

fridaygirl's picture
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Gorgeous soup, reasonably healthy and cheap! No red onion so used an ordinary one, no tin of tomatoes so used a carton of passata, used the whole tin of chick peas too. I prefer to blitz it rather than leaving chunky bits, so was very thick, but soon sorted with a little more water. Makes a cheap lunch to take to work each day!

eleanormayo's picture
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Great soup, perfect for a warming bowlful and great that most ingredients are store cupboard.

yummo73's picture

Made this fool proof soup and it's always delicious AND healthy!! Yum!!

thunsley's picture
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I have made this several times now each time as good as the last.

merrysee's picture
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Tasty soup, better the next day once the flavours had inhanced. Didn't have a red onion so used a normal, don't think it altered the taste too much. Would definately make again.

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