Red lentil, chickpea & chilli soup

A plate of food and a cup of coffee Low-Fat Vegetarian Recipes

Preparation and cooking time

  • Prep:10 mins
  • Cook:25 mins
  • Easy
  • Serves 4

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

Nutrient Unit
kcal 222
fat 5g
saturates 0g
carbs 33g
sugars 6g
fibre 6g
protein 13g
salt 0.87g

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
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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
Related:
Chunky butternut mulligatawny

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.

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Fennel spaghetti
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