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Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(468 ratings)

Prep: 10 mins Cook: 25 mins

Easy

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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Ingredients

  • 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

    Tomato

    toe-mart-oh

    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

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.

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Comments, questions and tips

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Comments (450)

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
3.75

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!

izabelab's picture

so yummy and filling! Highly recommend this!

dorothyd's picture

Just had this for lunch, can only say how very tasty it was. Maybe next time I will also add a fresh chilli, as I have plenty to use up from my garden. Will add a bit more spice to it.

MAABOF's picture

Loved this, I only had a white onion so, added some worcestershire sauce and some Hienz BBQ sauce rich and smokey (about a tablespoon) so yum!

LondonLassinOman's picture

Yummy soup, I use the whole (400g) can of Chickpeas, tsp each of coriander and fenugreek seeds as well as the cumin seeds and two whole garlic cloves - excellent!

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