Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(502 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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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!
angelajane
17th Nov, 2012
5.05
This was lovely & really easy to make. So tasty that we nearly had whole saucepan full by just tasting it!
krisanee1
15th Nov, 2012
OMG heavenly!! I added 2 small chillies, 2 cloves of garlic, a whole can of chickpeas and more lentils for a thicker soup.
lorraine20
12th Nov, 2012
5.05
This soup is amazing! So easy and very tasty.
bambi_mj85
11th Nov, 2012
I made this for me and my boyfriend added a little more flaked chilli as we like a good kick used a white onion as didn't have red and it was delicious! Just what was needed for a freezing night in
coke75
9th Nov, 2012
5.05
So delicious will make this soup definitely again.
cheebelly
6th Nov, 2012
5.05
Really nice!! never had chopped tomatoes.. thought I had, used passatta instead, still turned out nice n thick and just enough chilli to spice things up
kingn02
6th Nov, 2012
Lovely soup. Still had to add in some prawns to satisfy my other half, as no meat was not going to wash! It was warm and satisfying, lovely texture. You may need to add more water as you go to get it to the thickness of your preference. I added extra black pepper, turmeric, cayenne pepper and paprika for some extra taste. Could have even added fresh chill for more of a kick.

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