Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(470 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

    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 (451)

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!

dodgerinleeds's picture

Great soup, really filling and tasty, couple of slight moans about spiceiness so maybe a smaller pinch of chillie flakes next time.

fairystoryteller's picture

Made this to use up some ripe tomatoes (added them, skinned and chopped with the tinned toms). Made double and upped the chilli. Used a tin of mixed pulses instead of chickpeas as husband is not a fan. Delicious! Recommended.

jolly_tall's picture

Second time I have made this in less than 10 days!! It is so good on a cold day and really is delicious. I can imagine this will be made a few times this winter - a new favourite!!

xsam84x's picture

Was easy to make I added fresh chilli as I like a good kick, it was possibly the tastiest soup I've ever had! Will definitely make again soon!

moll26's picture

Didn't think this soup sounded very tasty but it turned out lovely!!! Could easily add a full can of chick peas and a splash of lemon juice too.

Sara Montgomery's picture

Just made this, amazing!! didn't bother with the yogurt as will be taking to work for lunch and increased chilli a bit. Non depressing diet food, a new firm favourite :)

oscarisla2912's picture

Just finished my first bowl. What a lovely soup and so easy to make.Added more chilli flakes than stated but I like chilli. Very filling to.

Hannah Solomon's picture

Really lovely soup, easy to make... the yogurt on top is a great addition :)

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

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

amj789's picture

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

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

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

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!!!


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