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Spicy lentil and chickpea soup

Spicy lentil and chickpea soup

Points® value
Total Time
35 min
5 min
30 min
This Middle Eastern–inspired soup packs a flavour punch, and the bright orange hue contrasted with swirls of yoghurt and harissa paste makes it look super special.


Olive oil

2 tsp

Brown onion

1 medium, coarsely chopped

Ground cumin

1 tsp

Dry red lentils

1¼ cup(s), rinsed and drained, (250g)

Vegetable stock cube

2 individual, gluten-free variety, (to make 1.5L (6 cups) vegetable stock)

Canned chickpeas, rinsed and drained

1 400g can

Harissa paste

1½ tbs, (see tips)

99% fat-free, plain or natural yoghurt, unsweetened

cup(s), (80g)


  1. Heat oil in a large saucepan over medium heat. Cook onion, stirring, for 6–8 minutes, until softened. Stir in cumin and cook, stirring, for a further 1 minute. Add lentils and stir to combine.
  2. Stir in stock and bring to the boil. Reduce heat and simmer, uncovered, for 15 minutes or until lentils are tender. Remove from heat and use a stick blender to process into a smooth, thick soup.
  3. Return pan to heat. Stir in chickpeas and 1 tablespoon of harissa paste. Simmer, uncovered, for 5 minutes or until hot. Season with salt and pepper.
  4. Serve with yoghurt and remaining harissa paste.


COOK'S TIPS: If you prefer less spicy heat, reduce the harissa paste by half. For a flavour boost, add some chopped fresh coriander just before serving. TO REFRIGERATE: Place soup (without yoghurt and remaining harissa paste) in a large reusable container or transfer individual portions to separate reusable containers and store for up to 5 days. To reheat, simmer gently in a saucepan or microwave individual portions until hot, adding a little extra water if the soup is too thick. Top with yoghurt and harissa paste to serve. TO FREEZE: Store as above for up to 6 months. Thaw overnight in the fridge. Reheat and serve as above.