Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(496 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

    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, questions and tips

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8th Mar, 2017
Delicious. Really quick and easy to make. Nice warming soup. Not too hot.
6th Mar, 2017
I really enjoyed this soup - it was a little bit spicy but not too much. I didn't use yogurt and instead of cumin seeds I used cumin powder. The chickpeas were a nice little extra! I've already recommended this recipe to some friends!
Angela Familywoman
16th Feb, 2017
A really easy dish with a simple wholesome flavour. I omitted the cumin and the yogurt.... and it was absolutely delicious!
29th Jan, 2017
As it says in the book of John: "Thou shalt ruin thy soup, if thou doth not add stock". I sprinkled a double finger dash of smoked paprika atop the soup, which took it to a 6 out of 5. Every sip was a toe curler! NB. I added the whole can of chickpeas (like everyone else has apparently). It was delicious.
27th Jan, 2017
Great soup very filling and tasty. I was generous with the spices, especially upped the chili and I added two teaspoons of garam masala. Also upped the chickpeas to 400 Gr
15th Jan, 2017
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)
14th Jan, 2017
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.
12th Jan, 2017
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.
11th Jan, 2017
So good!!!!!! and easy to make...
2nd Jan, 2017
Really enjoyed this. Added a little garlic to mine and some tomato puree for some extra tomato-ness! Yum!


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
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!
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.
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.
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
20th Jan, 2017
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.
15th Oct, 2016
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.
30th Jul, 2015
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.
8th Feb, 2015
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!