Hearty, warming, and packed with plant-based protein, this easy soup blends red lentils, chickpeas, and warming spices into a satisfying bowl. Finished with creamy Greek yogurt and fresh coriander — it’s comfort food made healthy.
Ingredients
2 tsp cumin seeds
Large pinch of chilli flakes
1 tbsp olive oil
1 red onion, chopped
140g red split lentils
850ml vegetable stock (or water)
400g can chopped or whole tomatoes
200g can chickpeas (or ½ of a 400g can), drained and rinsed
Small bunch of coriander, roughly chopped (reserve some for garnish)
4 tbsp 0% Greek yogurt, to serve
Salt & black pepper, to taste
Instructions
1. Toast the Spices
In a large saucepan over medium heat, dry-fry the cumin seeds and chilli flakes for about 1 minute, until fragrant and starting to pop.
2. Sauté the Onion
Add the olive oil and chopped red onion. Cook for 5 minutes, until soft and translucent.
3. Simmer the Base
Stir in the red lentils, vegetable stock, and canned tomatoes (break up whole tomatoes if using). Bring to a boil, then reduce the heat and simmer for 15 minutes, or until the lentils are soft.
4. Blend the Soup
Use a stick blender to partially purée the soup until thick and smooth with some texture left. Alternatively, blend in batches using a food processor, then return to the pan.
5. Add Chickpeas & Herbs
Stir in the chickpeas and chopped coriander, keeping a few leaves aside for garnish. Season well with salt and pepper, and warm through gently.
6. Serve
Ladle into bowls, top each with a spoonful of Greek yogurt, a few coriander leaves, and an optional drizzle of olive oil or sprinkle of paprika for extra flair.
- Nutrition Facts Per serving (1/4 of recipe)
Calories: 265 kcal
Protein: 15g
Carbohydrates: 33g
• Sugars: 7g
• Fiber: 9gTotal Fat: 8g
• Saturated Fat: 1gCholesterol: 0mg
Sodium: 530mg (varies depending on stock used)
Calcium: 100mg (≈10% DV)
Iron: 4mg (≈22% DV)
Potassium: 800mg
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