The BBC Good Food logo
Red lentil, chickpea & chilli soup in a bowl with Greek yogurt and coriander garnish

Red lentil, chickpea & chilli soup

By
A star rating of 4.8 out of 5.775 ratingsRate
loading...
Magazine subscription – choose a brand-new cookbook from Jamie Oliver, Mary Berry and Nadiya Hussain
  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 4

Come home to a warming bowlful of this filling, low-fat soup

  • Freezable
  • Vegetarian
Nutrition: per serving
HighlightNutrientUnit
kcal222
fat5g
saturates0g
carbs33g
sugars6g
fibre6g
protein13g
low insalt0.87g
Advertisement

Ingredients

  • 2 tsp cumin seeds
  • large pinch chilli flakes
  • 1 tbsp olive oil
  • 1 red onion, chopped
  • 140g red split lentils
  • 850ml vegetable stock or water
  • 400g can tomatoes, whole or chopped
  • 200g can chickpeas or ½ a can, drained and rinsed (freeze leftovers)
  • small bunch coriander, roughly chopped (save a few leaves, to serve)
  • 4 tbsp 0% Greek yogurt, to serve

Method

  • STEP 1

    Heat a large saucepan and dry-fry 2 tsp cumin seeds and a large pinch of chilli flakes for 1 min, or until they start to jump around the pan and release their aromas.

  • STEP 2

    Add 1 tbsp olive oil and 1 chopped red onion, and cook for 5 mins.

  • STEP 3

    Stir in 140g red split lentils, 850ml vegetable stock or water and a 400g can tomatoes, then bring to the boil. Simmer for 15 mins until the lentils have softened.

  • STEP 4

    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 a 200g can drained and rinsed chickpeas.

  • STEP 5

    Heat gently, season well and stir in a small bunch of chopped coriander, reserving a few leaves to serve. Finish with 4 tbsp 0% Greek yogurt and extra coriander leaves.

Goes well with

Recipe from Good Food magazine, March 2010

Comments, questions and tips

Rate this recipe

What is your star rating out of 5?

Choose the type of message you'd like to post

Choose the type of message you'd like to post

Overall rating

A star rating of 4.8 out of 5.775 ratings
Advertisement
Advertisement
Advertisement

Sponsored content