Mobile-nav
Menu
Bbc-logo Starburst Visit Homepage >

Red lentil, chickpea & chilli soup

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

  • Prep: 10 mins
    Cook: 25 mins
  • Serves 4
  • Easy
  • Serves 4
  • Easy
  • Calories 222
  • Carbohydrates 33
  • Saturated Fat 0
  • Sugar 6
  • Protein 13
  • Fat 5
  • Fibre 6
  • Salt 0.87

Nutrition per serving

  • Calories 222
  • Carbohydrates 33
  • Saturated Fat 0
  • Sugar 6
  • Protein 13
  • Fat 5
  • Fibre 6
  • Salt 0.87

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 carton 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.

Suggested recipes from this collection...