Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(528 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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2nd Jan, 2017
Really enjoyed this. Added a little garlic to mine and some tomato puree for some extra tomato-ness! Yum!
24th Dec, 2016
This is the go-to soup in our family. It's delicious
30th Nov, 2016
I doubled the ingredients added chopped carrots and left in the slow cooker all day to make a huge batch to freeze for work lunches, this is such a healthy wholesome soup. It is such good value and so cheap to make.
23rd Nov, 2016
Fantastic soup, I make it on a weekly basis for me and my partner to take to work - never get bored of it! Use all the chickpeas in the can rather than just half. Would recommend that everyone tried this, easy to make and delicious
5th Nov, 2016
This is a lovely filling soup, full of nutritious ingredients. I only used a pinch of chilli powder as I didn't have chilli flakes and I don't like hot food. I used a whole tin of chick peas as I love them! I took some to work today and everyone said it smelt and looked lovely.
4th Nov, 2016
JW Inspiration
3rd Nov, 2016
Make this weekly in the winter. Favourite soup of the family. Follow recipe exactly. A spoonful of organic bio yoghurt is perfect. I a cold day this warms you up very quickly
18th Oct, 2016
Very good. I, too, made the mistake of adding the chick peas with the lentils, but it didn't matter because I semi-blitzed the soup, which left some of the chick peas whole anyway. I had no cumin seed, so used a teaspoon of cumin powder and also a teaspoon of coriander powder. Made four good portions and I will definitely make again.
16th Oct, 2016
This is a lovely, tasty, easy to make soup. I add harissa paste - fab!
2nd Oct, 2016
Make it on a regular basis. It's delicious and easy to make. I just add some diced chorizo. Delicious! !!


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