Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(499 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 Apr, 2013
Full of flavour and so quick and easy to make! Teamed ours with homemade soda bread... will be making a regular appearance!
8th Apr, 2013
Really tasty nice soup, easy to make. Only one problem though and that was the "fumes" from dry frying the cumin/ chili flakes, had me coughing and felt like choking. The rest of the family complained about that part too...not sure if it was something I did wrong.
23rd Sep, 2014
Need to be careful about "toasting" spices dry fry. Teflon non stick surfaces give off toxic fumes if used dry and too hot.
8th Apr, 2013
Really tasty and incredibly cheap soup to make. This is a family favourite. I also add crispy pancetta at the end to give it a lovely smokey flavour.
2nd Apr, 2013
I added in celery, carrots and parsnips. I also added 7 fresh thai chilies to make it more spicey. I would have added a 2nd can of chick peas if I had one in the cupboard. To add more zest, I added the rind and the juice of 2 blood oranges - yum! Great wholesome recipe!
Bigspottedcat's picture
25th Mar, 2013
This is a favourite of mine. DO IT !
20th Mar, 2013
very easy to make and very tasty
9th Mar, 2013
tasted lovely and fresh.
1st Mar, 2013
Probably my most favourite soup ever. I love chickpeas so I add the whole carton. Also add half a fresh chilli. Amazeballs! Thanks for the recipe - it's a classic.
27th Feb, 2013
Added garlic and also whizzed the chickpeas but otherwise kept to the recipe. Excellent soup, tasty,easy to make and everyone loves it.


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