Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(487 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, questions and tips

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alimat
15th Jan, 2017
5.05
This was lovely and not at all bland, the coriander and yoghurt really make it so ensure you add those at the end. Really tasty, easy to make and cheap too! My partner, a meat eater, said it was great, that I could sell it, loved the texture. (Used the whole tin of chick peas)
YVR
14th Jan, 2017
2.55
This was strangely unsatisfying - bland (perhaps because I used water instead of stock?) and slightly acrid (perhaps I burnt the chili flakes?). I've had much better results with similar recipes on this website (such as "spiced carrot & lentil soup" or "lentil & sweet potato curry") so I don't think I'll bother giving this another try.
caryst
12th Jan, 2017
5.05
Wow! Fab,easy to make soup. Prepping was super easy with only a red onion to chop. Lunch is sorted now for at least 4 days.
Mondes
11th Jan, 2017
5.05
So good!!!!!! and easy to make...
littlegirl81
2nd Jan, 2017
5.05
Really enjoyed this. Added a little garlic to mine and some tomato puree for some extra tomato-ness! Yum!
BeccaJThomas
24th Dec, 2016
5.05
This is the go-to soup in our family. It's delicious
ladyl1
30th Nov, 2016
5.05
I doubled the ingredients added chopped carrots and left in the slow cooker all day to make a huge batch to freeze for work lunches, this is such a healthy wholesome soup. It is such good value and so cheap to make.
lizzimai
23rd Nov, 2016
5.05
Fantastic soup, I make it on a weekly basis for me and my partner to take to work - never get bored of it! Use all the chickpeas in the can rather than just half. Would recommend that everyone tried this, easy to make and delicious
dorsetlady
5th Nov, 2016
5.05
This is a lovely filling soup, full of nutritious ingredients. I only used a pinch of chilli powder as I didn't have chilli flakes and I don't like hot food. I used a whole tin of chick peas as I love them! I took some to work today and everyone said it smelt and looked lovely.
Recipefinders
4th Nov, 2016
3.8
Lovely!

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Samuel Lesslie
5th Aug, 2016
Our blender has broke do you know if it will still be the same without using it?
goodfoodteam's picture
goodfoodteam
9th Aug, 2016
Hi Samuel, thanks for the question. The lentils do tend to break down but you won't achieve the same smooth consistency as you would with the blender. It will still be tasty though!
aminalluffer6725
1st Jul, 2016
Do these work if the lentils are blue?
Caroline Hire_GF
8th Aug, 2016
Thank you for your question. We haven't tested this recipe using different lentils. This would change the cooking time, texture and colour, therefore we suggest sticking with the red lentils. Hope this helps.
bijou89
21st Nov, 2013
Hi is the nutritional info including the tablespoon of greek yoghurt or not? Just wondering as lactose intolerant and need to know for protein requirements are around 30g per meal. thanks.
chaconia
15th Oct, 2016
3.8
This is a lovely tasty soup. Surprised some feel it bland -- I suggest the following: use 2 heaped tsp cumin seed and liberal amount chilli flakes, add some lemon juice at the end to taste, and be generous with the coriander. I also used a whole tin of chickpeas. Serve with naan bread.
kwshef
30th Jul, 2015
5.05
I love this soup! I make it at least once a week. I chuck in a few chopped carrots and a pepper with the onions and garlic. I also leave the soup chunky and add a whole tin of chickpeas at the same stage as the lentils. Really delicious, even my carnivore brother loves it.
simonparrack
8th Feb, 2015
5.05
I think this tastes even better if you don't blend it but just add the chickpeas and coriander and tuck in! Great on a cold day!