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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Corolla4
1st Jan, 2013
5.05
Filling soup. I think I will use it without the chickpeas as a sauce for chicken Parmesan as it is thick and flavorful.
clairesut57
11th Dec, 2012
5.05
Quick and easy soup which tastes fab. Highly recommended.
annelle
11th Dec, 2012
5.05
Wonderfully tastey, warming soup. Perfect after winter dog walk. I used brown lentils, no red ones in cupboard. Also added 2 cloves garlic with onions. Very healthy, cheap meal.
v6en31
4th Dec, 2012
It's amazing, I use 400g of chickpeas in this now. I have made several soups from this site and this is my husband's favourite - it also happens to be the easiest! Have never used a red onion in it yet, just the tears free pre chopped white onion :-)
spenja
1st Dec, 2012
This soup was so easy to make. I used it as a base for a veg curry adding cauliflower & broccoli & boiled rice. It was really nice. Will make this again
i_like_food
27th Nov, 2012
4.05
I really liked this soup, and it was very simple to make. I added a little leftover cauliflower and some creamed coconut in the end instead of yoghurt which was really tasty.
don_ants
22nd Nov, 2012
4.05
Made this last night and found it so quick and easy to make. Its pretty tasty too... but next time i will use a little less stock as it was a little watery.
clairesut57
21st Nov, 2012
5.05
Fab recipe. Quick and easy to make and tastes great.
moshungbure
20th Nov, 2012
I found this too watery, I would halve the amount of stock if I make again.
grenouilleverte
18th Nov, 2012
5.05
Delicious!

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