Spicy Tomato and Lentil Soup with Roasted Chickpeas

It seems like everyone is going down with colds just recently so I wanted to share with you a soup that is great for helping you/them get better!   An alternative to the classic chicken broth that traditionally is the cure-all for so many people.

I have to admit that I make this Spicy Tomato and Lentil Soup because it is delicious but sometimes when I am feeling a bit sniffly I like knowing that It contains lots of herbs and spices that are held to help fight off symptoms of a cold or the flu.  I can of course, make no substantiated claims to this soup being a magic cure for colds and flu, but it always helps me feel as though I am doing something positive which is no bad thing and at least there is no eye of newt or tongue of toad needed in this caldron/saucepan to make this potion/soup!   It does, however, contain:

  • ginger as an highly effective against nausea, a powerful anti-inflammatory, great for treating indigestion and for fighting infection.
  • garlic which is renowned for its cold and flu fighting properties. It has anti bacterial  properties
  • chilli is very high in vitamin C. Capsaicin is the wonder property here and is reported to have anti oxidant and anti inflammatory properties
  • cumin Is held to increase antioxidant intake and promote digestion
  • ground coriander reportedly has anti inflammatory and anti bacterial properties as well as aiding digestion
  • turmeric’s active ingredients is curcumin which is said to be anti-inflammatory and to increase anti-oxidant capacity. Black pepper increases the absorption of curcumin by something like 2000% – so always have pepper with turmeric.

I love serving this dish with a garnish of roasted chickpeas (which you can either buy or roast yourself see TIPS at end of post) and, just to “keep my reserves up” (not because I am a bit of a piggy), cheese on toast.  Both go exceptionally well but neither, if I am honest, are strictly necessary!

Roasted Chickpeas can be used as a garnish


Ingredients (serves 6)

  • 1 large onion, roughly chopped
  • 2tbsp grated fresh ginger
  • 1 red chilli, finely chopped
  • 2 tbsp olive or vegetable oil
  • 2 cloves garlic, finely chopped
  • 1tbsp ground coriander
  • 2tsp ground cumin
  • 1tsp ground turmeric
  • 1tsp  ground black pepper
  • 2 x 400g tins chopped tomatoes
  • 1 pint of stock (vegetable or chicken
  • 100g red lentils, rinsed
  • salt to taste

It makes me feel better just looking and smelling this soup



  1. Heat the oil over a medium heat and add onion, chilli and ginger
  2. Cook for 5 mins until softened, and then add garlic, coriander, cumin, turmeric and pepper
  3. Stirring frequently continue cooking for another 2 minutes until the mix smells fragrant
  4. Add tomatoes, stock and lentils and bring to the boil
  5. Cover with lid, and simmer for 30-35 mins
  6. Blend, with stick blender or in liquidiser and add salt to taste
  7. Garnish with roasted chickpeas and make cheese on toast or not as you fancy
  8. Feel better!

TIP:  To make roasted chickpeas, drain and dry a can of cooked chickpeas and place on a baking sheet.  Roll in 2 tbsp vegetable oil and 1 tsp salt    Roast for 30 mins at 200c shaking baking sheet half way through cooking time    If you like sprinkle over a raspoon of smoked paprika, and coat chickpeas before returning to oven for final 10 mins.  Any extras are delicious eaten as a snack

LISTENING TO:  Please can I say anything by Coldplay or is that too much of a pun!?   Any other suggestions gratefully received …..






  1. Pingback: Spicy Tomato and Lentil Soup with Roasted Chickpeas — lickthespoonblog | My Meals are on Wheels

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