Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(537 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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Stu Barfoot
15th Oct, 2017
I've made this with green lentils instead and it's come out top-notch!
6th Jul, 2017
awesome easy soup. Although had to modify slightly. I wanted to make a batch so doubled everything, however there were no where near enough chickpeas. I didn't have any more in the cupboard so ended up adding 2 400g tins of cannellini beans. Also added a large tbsp of marmite and 2 tbsp of smoked paprika.
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.


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