Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(541 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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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.
7th Feb, 2016
I mistakenly put the chickpeas in at the same time as the lentils and the result was still good. I try to keep soup making as simple and low fat as possible so I put all the ingredients in the pan minus the oil and simmer. The flavour of the spices still comes through because of the blending process. A tasty, healthy and inexpensive soup I'll repeat again. I am a mild to medium kind of chilli girl and I think the recipe could do with more chilli. Next time I'll add more flakes or use a fresh red chilli. Fab recipe.
15th Jan, 2016
Quick & easy to make. For not having many ingredients, this soup is so tasty. Will definitely be making it again!
14th Jan, 2016
I absolutely love this recipe! It's delicious and so healthy and so easy to make as well as being very economical.
26th Oct, 2015
Lovely soup quick & tasty, not keen on whole chickpeas so I bashed them a bit with a rolling pin & blended about half with the soup.
23rd Aug, 2015
Tastes wonderful and it's so easy to make!
12th Aug, 2015
Great recipe! It's full of flavour even though there are only a couple of spices used. So easy to make and not time consuming at all. Will definitely make it again!


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