Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(523 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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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.
15th Apr, 2016
Excellent, tasty soup. I didn't have the fresh coriander to add at the end, but it was still delicious. An easy to make, tasty soup that would be difficult to spoil, even for beginners!
22nd Mar, 2016
My rating!
22nd Mar, 2016
Deservedly five stars from a large number of reviewers. Really good as a healthy, earthy, warming midweek meal. I thought it might be a bit too heavy/bloating due to the lentil and chickpea combo, but found it to be pleasantly satisfying instead. It freezes well and I would make again to have in the freezer.
11th Feb, 2016
Easy to make and very delicious. Next time I think I will add a bit more chilli just to give it a bit more bite.


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