Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(492 ratings)

Prep: 10 mins Cook: 25 mins

Easy

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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Ingredients

  • 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
    Tomato

    Tomato

    toe-mart-oh

    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

Method

  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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oyster43
10th Jan, 2013
5.05
Delicious! So easy to make and the perfect winter warmer :)
ladychop
10th Jan, 2013
Made this soup yesterday for work packlunch was fantastic loads of flavour
luvmegrub2345
10th Jan, 2013
5.05
Fantastic! Quick, easy and very tasty.
valeriefarrell
9th Jan, 2013
This was a lovely recipe, I followed it to the letter, it was fantastic, I make a lot of soup recipes and I have to say this is now my favourite.
inspiralkev
8th Jan, 2013
4.05
Absolutely smashing - Quick, Healthy, Easy to make and very,very tasty.
Bigspottedcat's picture
Bigspottedcat
8th Jan, 2013
5.05
GORGEOUS - EASY - CHEAP - HEALTHY - QUICK Used full fat yoghurt, brown lentils and added loads of chilli. I love it
shell250
8th Jan, 2013
5.05
This soup is gorgeous and now one of my faves! I also used the whole tin of chickpeas as there didn't seem much in the pan.
aisie82
7th Jan, 2013
4.05
Made this for the first time today - was lovely but think I may have overdone the chilli! It's hot hot hot!!!
amysamp
5th Jan, 2013
5.05
Fantastic soup using things you'd have lying about in the cupboard! Will make again.
spinky
1st Jan, 2013
5.05
Loved this soup. I made a batch as a snack and for lunches for the week, and there was only a skant portion left for one lunch...! Next time I am doubling the quantities.

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