Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(496 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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kwaygood
11th Oct, 2012
5.05
frozen the rest of the chickpeas as suggested and can't wait to make it again!
Lemonyginger
10th Oct, 2012
5.05
I make this regularly, it's super fast and easy to make. I don't always include the chick peas and have tried adding some butternut squash to the soup. I always liquidise it and it's velvety goodness is welcome for a filling lunch!
vtr7809
2nd Oct, 2012
5.05
I've just found out I have gallstones & a fatty liver so have adopted a low fat diet which is stopping the pain. Anyhow I'm not a big fan of cooking but thought I'd give this a try. It is so simple even I couldn't get it wrong! It tastes great & is filling. Will definitely make again :)
joongy
30th Sep, 2012
love this soup!!
geraldinelay
29th Sep, 2012
5.05
Oops, forgot to rate this on my last comments - fabulous soup dish!
geraldinelay
29th Sep, 2012
5.05
Absolutely delicious and so quick and easy to make - lovely warming soup.
pammi2281's picture
pammi2281
26th Sep, 2012
5.05
Amazing taste, warming & hearty- perfect for a cold rainy day! All of the family loved it.
stephaniepebrocq's picture
stephaniepebrocq
25th Sep, 2012
4.05
Very good, although a bit too liquid for me - will put less stock next time.
funkasaurus
24th Sep, 2012
5.05
Delicious and warming. Just made a pot on a wet and rainy day and it was perfect.
annay_a
21st Sep, 2012
5.05
A cheap and delicious soup. Due to an absent mind I made it wrong 2 times, before getting it right, but it tasted excellent each time. Impossible to mess up. Tastes even better the next day.

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