Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(545 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 Jan, 2013
Absolutely smashing - Quick, Healthy, Easy to make and very,very tasty.
Bigspottedcat's picture
8th Jan, 2013
GORGEOUS - EASY - CHEAP - HEALTHY - QUICK Used full fat yoghurt, brown lentils and added loads of chilli. I love it
8th Jan, 2013
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.
7th Jan, 2013
Made this for the first time today - was lovely but think I may have overdone the chilli! It's hot hot hot!!!
5th Jan, 2013
Fantastic soup using things you'd have lying about in the cupboard! Will make again.
1st Jan, 2013
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.
1st Jan, 2013
Filling soup. I think I will use it without the chickpeas as a sauce for chicken Parmesan as it is thick and flavorful.
11th Dec, 2012
Quick and easy soup which tastes fab. Highly recommended.
11th Dec, 2012
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.
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 :-)


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