Chilli chickpea and red lentil soup

This soup is lovely on an autumn or winter day, warming, spicy and nourishing. Sets you up perfectly for a wintry walk.

Prep time: 10 mins
Cook time: 25 mins
Servings: 3-4
Servings: 3-4


  • large glug of olive oil
  • 1 tsp chilli flakes
  • 1 small red onion, finely chopped
  • 70g red split lentils
  • 425ml vegetable stock (you can replace half this with coconut cream if you want)
  • 400g can of chopped tomatoes
  • 100g of chickpeas rinsed and drained (can freeze leftovers)
  • heaped dessert spoon of tomato purée
  • pinch of sugar
  • sea salt and black pepper
  • dollop of Greek yoghurt to serve


Heat the oil large saucepan. Add the onion and chilli and cook for a few mins.

Stir in the lentils and cook for a couple of minutes before adding the tomatoes, sugar, purée and stock. Simmer for about 20 mins until the lentils have softened.

Whizz the soup in a food processor or with a hand blender until it forms a rough purée. Pour back into the pan and add the chickpeas.

Heat gently, stirring well. Season with salt and black pepper. Serve with a dollop of Greek yogurt.

Nutrition Info


Lentils are rich in iron, folate and B vitamins. Folate is critical for brain and nervous system health and particularly so for developing embryos. B vits are key players in energy production and iron helps transport oxygen around the body.

They also provide protein and fibre and help to stabilise blood sugar. Lentils, like beans, are also a fantastic source of the little-discussed mineral, Molybdenum. Molybdenum plays an important role in nervous signalling and brain function, and in these days of high stress and of poor foods that degenerate the brain it’s vital to give the pathways a big helping hand.

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Soup is cosy.

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Portion Guidelines

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