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Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(503 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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monica.marin33a...
25th Jun, 2015
I loved this soup! So easy and refreshing...only added some freshly squeezed lemon juice just before serving...delicious!
dexyweescot
20th May, 2015
Brilliant soup! Loved it. I like more heat to burn they calories off so I added 2 big fresh chillies and also a red pepper to sweeten it..
johnmcgregor's picture
johnmcgregor
4th May, 2015
5.05
Made this today and it was our first time making soup. It was phenomenal! The only change we made was using crushed chillies instead of flakes. We will definitely make more. It's honestly up there with the best soup I've had.
pippa154
2nd May, 2015
5.05
I absolutely love this soup, so easy to make, done in less than 1/2 hour. I've taken to just using chilli flakes and missing out the cumin, I like cumin but prefer this soup with just the chilli. The addition of the coriander at the end is really lovely. I make this every weekend now and is a family favourite.
kwshef
14th Apr, 2015
5.05
Really delicious. Used cumin powder rather than seeds because that was what I had. Also added 2 carrots with the onion and 2 cloves of garlic. Will make again,
bella_bath
5th Apr, 2015
Scrummy soup and perfect if you're on the weight loss train. I pimped this soup a bit by: - Adding smoked paprika at the beginning with the cumin seeds and chillies - Adding ginger and garlic along with the onions - Not blending...much tastier and wholesome as it is - Adding freshly chopped spring onions and kale along with the coriander Truly delicious, quick to make and great for big-batch cooking, as it freezes well. Hoorah!
orrisdale
26th Feb, 2015
5.05
This is quite simply one of the most delicious soups I have ever had. It is easy to make, the ingredients are easy to source, it is healthy and so scrumptious!
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!

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