• 2 teaspoons cumin seeds
  • Large pinch of chilli flakes
  • 1 tablespoon olive oil
  • 1 red onion, chopped
  • 140g lentils
  • 80g Parmesan shavings
  • 400g tinned tomatoes, whole or chopped
  • 200g carton chickpeas or ½ a can, rinsed and drained
  • 850ml vegetable stock or water
  • Toasted bread


  1. 1

    Heat a large saucepan and dry-fry the cumin seeds and chili flakes for 1 minute, or until they start to release their aromas.

  2. 2

    Add the oil and onion, and cook for 5 minutes.

  3. 3

    Stir in the lentils, stock and tomatoes, then bring to the boil. Simmer for 25-30 minutes until the lentils have softened.

  4. 4

    Whizz the soup with a stick blender or in a food processor until it is a rough puree, pour back into the pan and add the chickpeas. Heat gently and season well.

  5. 5

    Serve with small pieces of toasted bread and Parmesan shavings.

Nutritional Details

Each serving provides
  • Energy 2093kj 500kcal 25%
  • Fat 15.0g 21%
  • Saturates 7.0g 35%
  • Sugars 1.2g 1%
  • Salt 0.8g 13%

% of the Reference Intakes

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