Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(496 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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25th Oct, 2014
Delicious! I used 1 fresh red chilli chopped finely instead of flaked chillies and a white onion and fresh parsley with some dried coriander as I didn't have fresh coriander. I added 1 tsp paprika and 1/2 tsp cayenne pepper at the end of cooking to add an extra kick. Very tasty :-)
22nd Oct, 2014
For me it doesn' t need anything added or taken away. People who do not like lentils think it is marvellous. It freezes really well too. A super receipe.
27th Sep, 2014
Had this soup as part of my friends dinner party. Absolutely delicious and will definitely make myself.
23rd Sep, 2014
I've just made this recipe, and like many other comments I also added extra ingredients such as: garlic, carrot, celery & fresh chilli. It has give this recipe a depth of flavour which wouldn't have been there without them.
20th Sep, 2014
Added celery and carrots, used ground cumin as I didn't have any cumin seeds. Added a tin of chickpeas and liquidised half the soup and stirred back in. Lovely thick, chunky soup that's very filling. Will definitely make again.
30th Aug, 2014
15th Jul, 2014
Yummy. I also added spinach and mushrooms for fun and worked great!
Sarah_333's picture
11th Jul, 2014
A staple recipe in my house, wouldn't change a thing.
18th Apr, 2014
Have made this so often now and always a success. Brilliant.
7th Apr, 2014
This is the soup I make most often


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