Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(482 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

    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

    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 (460)

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
5

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

amj789's picture
5

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
5

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
4

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
5

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
5

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
5

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

laura_full_bora's picture
5

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

cocopop25's picture
5

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
5

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

julia1234's picture
5

forgot to rate!

julia1234's picture
5

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
5

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!

pinnikity's picture
5

Full of flavour and so quick and easy to make! Teamed ours with homemade soda bread... will be making a regular appearance!

greenpixey's picture
4

Really tasty nice soup, easy to make.
Only one problem though and that was the "fumes" from dry frying the cumin/ chili flakes, had me coughing and felt like choking. The rest of the family complained about that part too...not sure if it was something I did wrong.

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