Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(521 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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22nd Feb, 2013
Got the thumbs up from my husband which is always a good sign. Doubled the quantities, (we like soup) & added 3 gloves of garlic.
17th Feb, 2013
always a winner
12th Feb, 2013
Didn't have any chickpeas handy so used up some more lentils instead and the soup was great anyway. Will definitely make again.
12th Feb, 2013
This is a wonderful soup. Highly recommended.Will be making this one again.
4th Feb, 2013
Loved this. It ticks all the important boxes for me: Tasty, Healthy, Easy and Inexpensive. And like others have said, nealy all ingredients can be got from the store cupboard. I made it actually quite spicy, but this can be varied according to personal taste. Will make regularly.
3rd Feb, 2013
Love this soup. I did add a dash of tomato puree and a bit of extra spice. Will definitely make it again!
30th Jan, 2013
Lovely easy soup to make and take to work for lunch. I added a 400g tin of chickpeas. Next time I will add at least half a tin before liquidizing then add the other half. I will also add more chilli flakes but that's just a personal preference.
27th Jan, 2013
Didn't like this much, I'm afraid. Too much cumin and too little chilli for my liking. I ended up chucking in a load of fresh chillies at the end to pep it up a bit. Still not really my cup of tea (or should I say "bowl of soup"?). Nice thick consistency though, which I do like. Needed some garlic for me.
27th Jan, 2013
Yummy - definitely recommend the addition of the yoghurt and fresh coriander at the end!
Stephcoulbeck's picture
26th Jan, 2013
can this be done in a slow cooker??


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