In association with
Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

  • 1
  • 2
  • 3
  • 4
  • 5
(503 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
Save to My Good Food
Please sign in or register to save recipes.


  • 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.

You may also like

Ads by Google

Comments, questions and tips

Sign in or create your My Good Food account to join the discussion.
16th Jul, 2013
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 ;)
1st Jul, 2013
Sorry should have given it 5 stars!!!
1st Jul, 2013
Lovely flavours !!
12th Jun, 2013
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.
20th May, 2013
Don't change a thing! This soup is soooo delicious!
12th May, 2013
Absolultely delicious and actually feels like a proper meal! Really easy to make too. YUM!
9th May, 2013
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.
7th May, 2013
Delicious! I added some fresh tomatoes to the recipe - works well too :)
2nd May, 2013
forgot to rate!
2nd May, 2013
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.


Be the first to ask a question about this recipe...Unsure about the cooking time or want to swap an ingredient? Ask us your questions and we’ll try and help you as soon as possible. Or if you want to offer a solution to another user’s question, feel free to get involved...
Be the first to suggest a tip for this recipe...Got your own twist on this recipe? Or do you have suggestions for possible swaps and additions? We’d love to hear your ideas.