Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(498 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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30th Oct, 2012
Lovely warming almost barbecue flavour.
30th Oct, 2012
This is wonderful and needs no alterations whatsoever. Fantastic flavour for something so virtuous!
28th Oct, 2012
Nice soup, we found adding some smoked paprika at the end really added something
27th Oct, 2012
just made this recipe,within 20 seconds of dry frying the cumin and chilli my husband and granchildren and i had to open all the doors and windows because the fumes where choking us,we were still coughing hours later.surely these instructions must be wrong.
23rd Sep, 2014
I don't dry fry spices as I think its unnecessary, also if a Teflon non stick pan is used it gives off toxic fumes if used dry and too hot.
25th Oct, 2012
I swapped the chilli flakes for fresh chillis and it was really delicious, especially with the cool yoghurt.
25th Oct, 2012
22nd Oct, 2012
Made this soup for a dinner party everyone wanted more. I just added a few more chilli flakes for extra kick. A winner everytime
melh111's picture
18th Oct, 2012
Love this recipe it's just the thing when you come home from work. Easy to make aswell i put it in my slow cooker and i thought of nothing else all day
15th Oct, 2012
BRILLIANT!!! Love it.


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