Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(510 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 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!
Tysiana's picture
12th Jul, 2015
Made it today - it's really quick and delicious. Will be making it again - I used Korean red pepper flakes and paste to spice it up a bit. Amazing :)
28th Jun, 2015
A really lovely tasting soup. You do need a full tin of chickpeas though as a 400g tin is only just over 200g when drained. Half a tin just not enough.
25th Jun, 2015
I loved this soup! So easy and refreshing...only added some freshly squeezed lemon juice just before serving...delicious!
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
4th May, 2015
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.
2nd May, 2015
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.
14th Apr, 2015
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,


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