Red lentil, chickpea & chilli soup in a bowl with Greek yogurt and coriander garnish

Red lentil, chickpea & chilli soup

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(734 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 seeds
  • 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, drained and rinsed (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 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.

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

  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.

  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.

  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.

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Comments, questions and tips

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Helen Gardner's picture
Helen Gardner
12th Apr, 2020
I make this soup all the time, it is so delicious! I always make a double batch so I have enough portions for the whole week :)
24th Mar, 2020
I used this recipe for a wfh lunch and it was very tasty. I blitzed half a can of chickpeas and then tipped the other half in as suggested. Next time I would blitz it all at once.
3rd Mar, 2020
Absolutely delicious, easy, cheap & filling! Didn't have fresh coriander so added a tsp of ground coriander at the end of cooking the onions. Also added 1/2 400g chickpeas before blending and the other half as per recipe.
29th Feb, 2020
This soup is so easy and delicious. I fried a couple of sticks of celery with the onion and added the chick peas with everything else so they got mostly blitzed. Everything else as per the recipe. Highly recommended.
17th Dec, 2019
Fabulous recipe, so tasty, so easy and so quick.
23rd Sep, 2019
Also used whole can of chickpeas- half blended and half left whole, plus added a bit of chopped garlic.
23rd Sep, 2019
Was skeptical due to the limited amount of ingredients and spices listed but it definitely surpassed expectations! So comforting and delicious! Will definitely be making many times again, great for when you don’t have much in the house!
12th Jun, 2019
Love this soup so quick and easy. I don't always add the chickpeas as we find it very filling but I add a frozen block of ginger and it gives it a lovely warmth.
10th May, 2019
I have made this several times. Just chuck everything in my soup maker. Delicious!
29th Apr, 2019
A really tasty, easy, quick and nutritious store cupboard recipe ! Used a teaspoon of dried chilli as I had no chilli flakes, and a whole can of chickpeas (half added before blending and half after as previous posters). Will be making this often.


Helen Griggs's picture
Helen Griggs
10th Jan, 2019
Hi, how long will this keep in the fridge and can it be frozen? Thanks
goodfoodteam's picture
12th Jan, 2019
Thanks for your question. You can keep it for up to two days in the fridge or freeze it.
Samuel Lesslie
5th Aug, 2016
Our blender has broke do you know if it will still be the same without using it?
goodfoodteam's picture
9th Aug, 2016
Hi Samuel, thanks for the question. The lentils do tend to break down but you won't achieve the same smooth consistency as you would with the blender. It will still be tasty though!
1st Jul, 2016
Do these work if the lentils are blue?
Caroline Hire_GF
8th Aug, 2016
Thank you for your question. We haven't tested this recipe using different lentils. This would change the cooking time, texture and colour, therefore we suggest sticking with the red lentils. Hope this helps.
21st Nov, 2013
Hi is the nutritional info including the tablespoon of greek yoghurt or not? Just wondering as lactose intolerant and need to know for protein requirements are around 30g per meal. thanks.
13th Mar, 2020
This is a great, cheap, healthy and warming pot of soup with lots of flavour. However if you aren't a huge fan of chick peas you can add a different flavour profile to this by substituting them for sweetcorn. Just add half a can to the soup before blending, then add the other half towards the end just before serving. Makes for a more satisfying soup in my eyes. Don't forget a dollop of Greek Yoghurt as it does add a little sweetness.
21st Nov, 2019
Fantastic recipe, lots of flavour, I've made this again and again. Just a tip - dry frying the cumin seeds and chilli flakes is tricky and they can burn in a second which ruins the whole taste of the soup since that is the base of the dish. Instead, crush them in a mortar and pestle to release the aroma and add them with the oil when frying the onions in step 2.
16th May, 2019
Amazing when served with a squeeze of lemon at the end :)
Gurjinder Bhamera's picture
Gurjinder Bhamera
17th Jan, 2018
I added a whole tin of chick peas and half a red pepper before adding the stock, tomatoes and lentils. Worked out really well!
20th Aug, 2017
Rubbed some zaatar mixed with oil and a bit of salt on flat breads and toasted in the oven as a side. Yum!
21st Feb, 2017
In my experience a middle eastern anything would include garlic, I added 2 crushed/chopped cloves with the onion. Also, I used home-made chicken stock. Agree re chick peas.
handycrowd's picture
20th Jan, 2017
Totally befuddled by the 'it's bland' comments?? It's a cracking soup, easy, quick, cheap, healthy and tastes fantastic! What's not to like? My tips/modifications is to add the 'spare' half a tin of chick peas when you add the stock etc. Improves the texture no end and no half tin of chick peas in the fridge! Second, I added one veg and one chook stock cubes and omitted any additional salt. The fresh coriander and natural yogurt at the end is a must.
15th Oct, 2016
This is a lovely tasty soup. Surprised some feel it bland -- I suggest the following: use 2 heaped tsp cumin seed and liberal amount chilli flakes, add some lemon juice at the end to taste, and be generous with the coriander. I also used a whole tin of chickpeas. Serve with naan bread.
30th Jul, 2015
I love this soup! I make it at least once a week. I chuck in a few chopped carrots and a pepper with the onions and garlic. I also leave the soup chunky and add a whole tin of chickpeas at the same stage as the lentils. Really delicious, even my carnivore brother loves it.
8th Feb, 2015
I think this tastes even better if you don't blend it but just add the chickpeas and coriander and tuck in! Great on a cold day!
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