Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(487 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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jfowles
11th Feb, 2015
5.05
Found this very easy and tasty. Made extra for lunches.
stingray11
7th Feb, 2015
5.05
This was delicious and looked and tasted very healthy. I only used about half the cumin as I find it very strong and I would definitelys suggest adding the fresh coriander and the Greek yogurt (though I used Greek-style, not 0%) as it adds to the flavour.
hib1980
28th Jan, 2015
5.05
Absolutely love this soup - tastes great and feels very satisfying plus all good ingredients. A definite winner in our household!
joinkendal
19th Jan, 2015
5.05
Delicious! I did as other reviewers suggested and used the whole tin of chickpeas plus added a couple of carrots. I only partly blended it so that it remained chunky (psychologically feels more substantial) I used chicken stock instead of vegetable as I always find this adds more flavour and I didn't have any fresh coriander or greek yog so skipped adding these and it was still very flavoursome.
alimat
17th Jan, 2015
5.05
Made this a couple of times, really tasty, always add the full to of chick peas though, prefer it that way and saves me having to remember to use the other half. Only seasoning I add at the end is a bit more chilli powder if needed.
tracieah's picture
tracieah
11th Jan, 2015
5.05
Love this. Very simple and very tasty
lorna_doone
20th Dec, 2014
5.05
I've been making this recipe for a couple of years now and love it. I make it on a Sunday night then ladle it into portions and freeze to take to work for lunch (without the yoghurt or coriander). Made it today for family lunch and it was very well received. And it makes you feel good as it is so healthy!
oneils85
3rd Jan, 2015
Do the tinned chickpeas cook alright? I always find they have a weird taste from a tin.
alimat
17th Jan, 2015
5.05
They're fine as long as you wash them well, never use them straight from the tin
JackieKigg
4th Dec, 2014
5.05
So easy to make and really tasty, will definitely make again :)

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