Red lentil, chickpea & chilli soup in a bowl with Greek yogurt and coriander garnish

Red lentil, chickpea & chilli soup

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(571 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 seeds
  • 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, drained and rinsed (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 2 tsp cumin seeds and a large pinch of chilli flakes for 1 min, or until they start to jump around the pan and release their aromas.

  2. Add 1 tbsp olive oil and 1 chopped red onion, and cook for 5 mins. 

  3. Stir in 140g red split lentils, 850ml vegetable stock or water and a 400g can tomatoes, then bring to the boil. Simmer for 15 mins until the lentils have softened.


  4. 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 a 200g can drained and rinsed chickpeas.

  5. Heat gently, season well and stir in a small bunch of chopped coriander, reserving a few leaves to serve. Finish with 4 tbsp 0% Greek yogurt and extra coriander leaves.

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Comments, questions and tips

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LizardBlizz
13th Sep, 2018
4.05
yummy and easy to make soup
Teggs
29th Aug, 2018
5.05
Amazing.
sasquatch
15th May, 2018
5.05
Been making variations for this for a few years now, solid favourite both with friends and family.Watch the dry frying, I've stopped bothering as I seem to always burn them, and I use dried coriander/ground cumin everything unless I have fresh coriander knocking about
fairystoryteller
19th Apr, 2018
5.05
Lovely soup. I didn't dry fry the spices, I just added them to the softened onions and fried for a couple of minutes to bring out the flavour. I liquidised the soup including the chickpeas because one family member doesn't enjoy the texture of 'big' pulses. It was delicious and I will be making this often. Nutritious, delicious and inexpensive.
Christina Cooner's picture
Christina Cooner
3rd Mar, 2018
5.05
Quick, easy and delicious soup. I used half a carton of passata and half a can of chopped tomatoes and didn’t add any salt/veg stock powder to the sou until the lentils were cooked as salt can stop pulses from cooking properly. Also added a squeeze of lemon juice and a few dashes of Worcester sauce at the end which really lifted the earthy flavours from m the pulses and the cumin. This will be going down as a firm favourite
Bimbo
16th Feb, 2018
5.05
Delicious soup. Used dried coriander leaves as didn't have fresh - worked well. Definitely won't dry fry the spices next time - my son and I choked for half an hour afterwards and I am sure it would be ok to fry in oil. Cooked in my soup maker too so very easy to make and all items I regularly have to hand. Would also try adding more beans to make more substantial. Stirred through spinach in mine as I had some in the fridge that needed using up - delicious. This will become a regular in my house.
cjhall
17th Jan, 2018
5.05
Really smooth but properly filling soup. Also used a whole can of chickpeas - half before blending and half after. Will be lovely with a bit of naan bread or similar to dip in as well.
KirstyLD
4th Jan, 2018
5.05
I've just turned vegetarian this week so I cooked this soup for my lunches. It is honestly delicious and so easy to make! Like most other people I used a full can of chickpeas to make the soup more filling, I think it works better with a full can tbh. Definitely one I'll be making again, I'm pretty sure my non-veggie family members will love it too! Can't recommend this one enough, it has just the right amount of thickness and flavour to keep you nice and full.
lianeg
28th Dec, 2017
5.05
Easy and tasty recipe, I personally omit the chickpeas as I am not a fan, but this is great to freeze and use another day too.
johnny19
5th Dec, 2017
5.05
I normally like soups with a meaty flavour but this was delicious, like others I used the whole can of chickpeas before blending,which gave a lovely thick texture, I also used a diced fresh chilli instead of flakes, 1tsp of paprika, small touch of cayenne and a squirt of tomato puree. I had no yoghurt but still loved this with crusty bread, will be making this on a regular basis as pretty much all the ingredients were "in stock" in the cupboards

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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.
Gurjinder Bhamera's picture
Gurjinder Bhamera
17th Jan, 2018
5.05
I added a whole tin of chick peas and half a red pepper before adding the stock, tomatoes and lentils. Worked out really well!
AB6213
20th Aug, 2017
Rubbed some zaatar mixed with oil and a bit of salt on flat breads and toasted in the oven as a side. Yum!
johnrxx99
21st Feb, 2017
In my experience a middle eastern anything would include garlic, I added 2 crushed/chopped cloves with the onion. Also, I used home-made chicken stock. Agree re chick peas.
handycrowd's picture
handycrowd
20th Jan, 2017
5.05
Totally befuddled by the 'it's bland' comments?? It's a cracking soup, easy, quick, cheap, healthy and tastes fantastic! What's not to like? My tips/modifications is to add the 'spare' half a tin of chick peas when you add the stock etc. Improves the texture no end and no half tin of chick peas in the fridge! Second, I added one veg and one chook stock cubes and omitted any additional salt. The fresh coriander and natural yogurt at the end is a must.
chaconia
15th Oct, 2016
4.05
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!