Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(546 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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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! !!
8th Jul, 2016
Quite surprised to find this soup quite acceptable. Must admit is tastes a tad too much like my stock cube, one veg and one chicken, and this cube is a tad too salty. Will use different ones next time. Boiled a few carrots and few sticks of celery to make the bulk of the stock, before adding the two cubes; just makes it a bit thicker no doubt, and to be honest, the stock before the cubes were added did not particularly taste better than water! Will make a better stock next time and then maybe use less/no bought cubes.
26th Jun, 2016
I'm surprised by all the comments raving about this soup. It was ok, I found it a bit bland. That said, for the simplicity and healthy aspect I would make it again and put a few more spices in. The base recipe is good just needs a 'bit more'
30th Jul, 2016
Try a tsp of Paprika, 1/8-1/4 tsp of Cayenne and a squeeze of tomato puree.
bens mummy
12th Jun, 2016
WOW WOW WOW, just made this, another favorite added to my list, was delicious.
13th May, 2016
Amazing and super easy to make! Great for a filling dinner when much needed on a cold night or hold the chickpeas and yogurt and have as a light dinner in summer with some rocket to dress instead. We tend not to bother with the chickpeas or yogurt and just add a ton of chilli instead! Its my partners new favourite soup :-)
25th Apr, 2016
Love this soup. Literally the best soup I've ever made. Hubby and I regularly make soup and this instantly became our favourite.
17th Apr, 2016
A delicious soup perfect for a cold winter evening. The coriander and cumin flavours are great! Have made this many times.


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