Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

  • 1
  • 2
  • 3
  • 4
  • 5
(475 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
Save to My Good Food
Please sign in or register to save recipes.


  • 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.

Ads by Google

Comments, questions and tips

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

Comments (455)

fullyclothedchef's picture

I have made this soup a few times now and I have to say it's fantastic. Was never a big fan of tinned chickpeas so I used dried organic chickpeas and these are smaller and with less of a bite than tinned varieties. I also sauted a carrot and a stick of celery with the onion, as well a some garlic to add more depth of flavour. Would highly recommend this soup.

ValH's picture

Have just made this soup and it is absolutely delicious. Roll on lunch time when I can have a full portion. I did deviate from the recipe somewhat by using fresh red chillis instead of chilli flakes. I also added a clove of garlic and blitzed half a tin of chickpeas before adding the remainder of the tin at the end of cooking time. I have read lots of the comments previously posted and will probably add some carrot and celery the next time just to add to my five a day.

Shamonee's picture

Wow, this is delicious!! I did amend mine and it came out the perfect consistency. I used half the recommended water/stock and blended some of the chickpeas as others had suggested. I also doubled the chilli and added garlic, cumin, turmeric, cayenne and paprika. So delicious. This is my new favourite recipe.

Kayleighjessica's picture

This soup is delicious! A new favourite. I read a few comments and stole some ideas to make the perfect version. I added a whole tin of chickpeas and added them ten minutes into the simmering period before blending. This made the soup the perfect consistency. I also added thin slices of chorizo and blended to give it a nice smoky taste! Definitely recommend this very yummy and filling soup.

orangedrops's picture

Great tasting soup. I added a whole can of chickpeas after the lentils had softened and cooked for a further 5 minutes. I also roughly blended the whole soup before serving as I felt this gave a heartier, thicker texture. Will make again!

kinga2atlanta's picture

Super tasty! Lovely soup! will definitely make it again !

adasprat's picture

I love this soup! It takes no time at all to make and is simply delicious. I used a full can of chickpeas and added extra chilli flakes and loads of fresh coriander. Will definitely be making this on a regular basis.

emmasidders's picture

Lovely soup and soooo easy to make, just making it again now for lunch. Yum Yum!

Laurelle's picture

The perfect soup. Easy to make, low in fat and delicious!

foodie_nadders's picture

I love this soup! I made it per the recipe first time and didn't enjoy the whole chickpeas. Now I blend a full can of chickpeas to make it nice and thick. I also use chilli powder instead of flakes. So filling and healthy!

antoniaheap1990's picture

This soup is perfect for anyone watching what they're eating! It fills you up and it's really low in fat and calories! I didn't have a blender so I just used a masher on the larger bits and I found it needed simmering for a little while after the chickpeas had been added to make sure it was smooth! I used hot chillis from a grinder rather than flakes and added a large pinch so it had a good kick to it! Enjoy! I know I did!

KJELeahey's picture

Such a delicious soup that is so simple to make, it's really filling and super healthy. I've made this twice now and have both times used a whole tin of chick peas.

lilyjane's picture

For the first time I'm disappointed with the outcome of this site's recipe. There was no chilli flavour, nor the lentils, and it all just tasted completely bland. The consistency was a little bit off as well, too runny, although I kept proportions according to the recipe. I might try to make it once again, but right now I really don't think I'll bother.

shechapter127's picture

I found this disappointing. The chilli flavour didn't come through and it wasn't the right consistency. If I was to make it again I would add more chilli and blend in some of the chickpeas to make it thicker

lizleicester's picture

And lo, there was turkey stock and leftover vegetables which all got added to this delicious, easy soup and they were very full.

chillidance's picture

I have been making this soup on a regular basis for over two years and consider it one of the tastiest soups around. I prefer to use dried chickpeas soaked overnight and add them to the soup along with the lentils. Using a stick blender I whizz the soup with the chickpeas into a rough puree. It is a great soup for a chilli head like me, put as many in as you like - enjoy

ladyl1's picture

Yummy, wholesome soup made using store cupboard ingredients, I added extra chilli to mine and frozen spinach, was enjoyed.

mapesy's picture

Perfect for me to get my iron levels up and perfect for partner to get cholesterol down. Very easy to make and tasty.

choccie_123's picture

Fabulous! So easy and so tasty. Like another comment, I also used the whole tin of chick peas.Next time I will try adding different spices such as fenugreek and garlic. Got to rush.... So I can have seconds!

moodybum's picture

I very highly recommend this! Perfect for cold days and brill for lunches!


Questions (5)

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 (3)

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…