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Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(458 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

  • kcalories222
  • 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 tomato, whole or chopped

    Tomato

    toe-mart-oh

    A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…

  • 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.

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Comments, questions and tips

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Comments (442)

johnjustice's picture

Just made this and found it to be fine. The base ingredients are similar to a basic red lentil and tomato soup I have been making for years. The addition of the chickpeas and spices make a welcome addition to a basic cheap and healthy soup. I feel that I can experiment with this using a variety of ingredients instead of chickpeas such as other beans, couscous, quinoa and rice.

fayedo75's picture

The best soup ever. Perfect every time and sooooo healthy. It's one of my favourite things about winter!!! Make a double batch and freeze it for speedy healthy lunches.

tawa's picture

Delicious! I used ground cumin and added some cayenne pepper and fresh chilli instead of flakes. Also halved the stock amount, used more lentils and a full can of chickpeas. Used fresh chopped parsley and a dollop of sour cream, filling, healthy and yummy. My partner loved it. It made enough for 1 bowl each for us and 1 leftover container for lunch. Will become a regular.

ianrobertwatts's picture

OMGeee, this is well tasty, simple, cheap tasty lunch time broth food. Thanks BBC Gud Fud your the best.

melworldwide's picture
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So simple and delicious- I am sure this is 2 of your 5 a day!

amj789's picture
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This is the simplest tastiest soup I have ever made..It is delicious and filling and so easy- it would be a great soup to start with if new to making soup. I love it so much I got some freezable microwave soup mugs, do a batch and enjoy it for lunch at least once a week. Divine.

alq's picture
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Has become my 'go to' soup recipe. Quick easy and so tasty. My kids love it too. Often add some chorizo with the red onion and it gives a lovely smokiness to the flavour. Highly recommended.

yumminesss's picture
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As somebody else said, no need to change a thing. I did blend some of the chickpeas with the soup. This was by accident but it worked out well.

frowne's picture
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Fantastic! I added capsicum and zucchini before blending. Delish!

aprodolgok's picture

Just WOW, absolutely amazing soup!!!
Used onion instead of red onion, added some smoked paprika along with the spices, also added 1 carrot, half of a fresh green chili and used a full can of chickpeas. Left approx. 1/5 of the soup "unblended" and dropped some fresh lemon juice when serving. Would give 10 stars if I could ;)

sallywatling's picture

Sorry should have given it 5 stars!!!

sallywatling's picture

Lovely flavours !!

Madihat's picture
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Best soup we have ever tasted. Blitz half the chickpeas and add the rest at the end. When serving, add a touch of fresh lime juice to give it an extra sharpness.

uk2901's picture

Don't change a thing! This soup is soooo delicious!

laura_full_bora's picture
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Absolultely delicious and actually feels like a proper meal! Really easy to make too. YUM!

cocopop25's picture
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Quick, easy and delicious. All things from the cupboard- didn't need to buy any ingredients specially which is nice! Didn't need seasoned at all.

khloiscalling's picture
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Delicious! I added some fresh tomatoes to the recipe - works well too :)

julia1234's picture
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forgot to rate!

julia1234's picture
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A very tasty and easy soup to make. I made it with a normal onion -no red onion, ground cumin - no cumin seeds, 1 tsp of hot chilli powder + flakes and 800 ml veg stock and finished off with creme fraiche - no yoghurt.

c_cuth's picture
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I have made this soup about twice a week for the last few weeks, its lovely, i leave out the chickpeas now as the first time i made it i felt it made the soup a bit gritty, i always add a wee bit more chilli as well...delicious!

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