Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(528 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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gowri_j
25th Apr, 2010
5.05
Quick, simple and very filling! As a chilli fan I will probably add some fresh chilli for more of a kick next time.
clionaf
23rd Apr, 2010
5.05
Loved this recipe, and so did hubby and daughter. Added a small clove of garlic with the onion and used half veg/half chicken stock. Also whizzed the chickpeas in with the lentils. We'll definitely try this again
katieb_80
20th Apr, 2010
deeeeeeeelicious healthy and nutritious...every time!
thestubbs
18th Apr, 2010
5.05
Husband loves this to take to work, nice and filling. Did add a fresh green chilli to it as hubby likes it spicy!
bethocallaghan
17th Apr, 2010
5.05
Really yum - used brown lentils instead of red so they didn't break up so much and served it unblended - so it was a chunky soup.
karynne-marie
15th Apr, 2010
4.05
I thought I wasn't going to like this recipe but its lovely, easy to make and filling.
flicky
13th Apr, 2010
4.05
really tasty and easy to make - i splashed a little more chilli in and it was delish!!
fridaygirl
11th Apr, 2010
5.05
Gorgeous soup, reasonably healthy and cheap! No red onion so used an ordinary one, no tin of tomatoes so used a carton of passata, used the whole tin of chick peas too. I prefer to blitz it rather than leaving chunky bits, so was very thick, but soon sorted with a little more water. Makes a cheap lunch to take to work each day!
eleanormayo
6th Apr, 2010
4.05
Great soup, perfect for a warming bowlful and great that most ingredients are store cupboard.
yummo73
31st Mar, 2010
Made this fool proof soup and it's always delicious AND healthy!! Yum!!

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