Red lentil, chickpea & chilli soup

This recipe comes from one of our regional knowledge brokers, Justine Tempelman, who coordinates the HealtheSteps program in the Northwest Ontario region. Justine quite enjoyed this recipe and reports that it is perfect to freeze and save for a nice summer’s evening!

Preparation time: 10 minutes

Cook time: 25 minutes

Makes: 4 servings


  • 2 teaspoons cumin seeds
  • 1 large pinch chilli flakes
  • 1 tablespoon 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 1/2 a can, rinsed and drained
  • Small bunch coriander, roughly chopped
  • 4 tablespoons 0% Greek yogurt, to serve


  1. Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 minute, or until they start to jump around the pan. Add the oil and onion, and cook for 5 minutes. Stir the lentils, stock, and tomatoes, then bring to a boil. Simmer for 15 minutes 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.

Recipe originally from