Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(494 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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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 :)
shekinah100
14th Nov, 2014
5.05
Really tasty and healthy. Will definitely make it again.
egreenwood20's picture
egreenwood20
12th Nov, 2014
3.8
Great and really easy to make. Makes plenty for lunch for the following days! My only critique is that it's quite salty.
ladyl1
7th Nov, 2014
5.05
This is a very good and economical soup, using store cupboard ingredients. I added celery and a couple of carrots to mine, as they were about to go to waste. I also added extra chilli as I like it hot.
Strawberrysquash0
6th Nov, 2014
5.05
I love this recipe, it's delicious. I used ground cumin instead of cumin seeds and also added garlic, carrots, spinach and a few herbs after reading comments by others. Really healthy and filling too. Will definitely make this again. Thank you :-)
moodybum
5th Nov, 2014
This is lovely. I make a massive batch and freeze and use for work lunch. I find it very filling, which is saying something!

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