Chickpea Lentil Soup
on Oct 30, 2024
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This hearty Chickpea Lentil Soup is not only delicious but also incredibly easy to make. It’s the perfect meal to cozy up with on a chilly day or to enjoy leftovers on for a satisfying lunch.
About the Recipe
This lentil and chickpea soup is a nourishing and flavorful dish that’s sure to become a staple in your kitchen. It’s perfect for meal prep, as leftovers taste even better the next day. Here’s what to love about it:
- Vegan and gluten-free.
- High in protein and fiber.
- Easy to make in under 40 minutes.
- Curry flavour.
- Simple ingredients.
- Meal-prep friendly.
- Freezer-friendly.
- Tastes even better next day!
Ingredient Notes
- Lentils: Red lentils are ideal for this soup because they cook quickly and break down to create a creamy texture. You can use green or brown lentils but the soup will have a different texture and require a slightly longer cooking time.
- Chickpeas: Canned chickpeas are convenient and save time. If using dried chickpeas, they’ll need to be soaked and cooked ahead of time. You could substitute a different bean like white beans or omit the chickpeas is needed.
- Vegetable Broth: Any vegetable broth, stock, bouillon or cubes works. Opt for low-sodium broth if you’re watching your salt intake.
Variations
- Add Greens: Stir in a few handfuls of fresh spinach during the last 5 minutes of cooking for added nutrients.
- Spice Level: Increase the red pepper flakes or add a dash of cayenne pepper for a spicier soup.
- Additional Veggies: Try diced zucchini or bell pepper, peeled and cubed sweet potato or potato, or chopped green beans. Add them at the beginning with the rest of the vegetables.
Step-by-Step Instructions
Step 1: In a large pot, heat the olive oil over medium heat, heat the oil then add the diced onion, carrots, and celery. Season with salt and pepper. Cook for 5-7 minutes until softened. Add the minced garlic and cook for another minute until fragrant.
Step 2: Add the spices and cook another 1-2 minutes, stirring frequently.
Step 3: Add the tomato, chickpeas, lentils and broth and bring to a boil. Reduce heat, cover and simmer 15-20 minutes until lentils are tender.
Step 4: Carefully scoop 3-4 scoops or about 1/3 of the soup into a blender container. Blend until completely smooth. Be sure to allow steam to escape while blending. Alternatively, use an immersion blender in the pot to create texture.
Step 5: Pour the blended soup back into the pot and stir to combine. Stir in the lemon, if using, adjust the thickness with additional liquid and season with salt and pepper if needed.
Step 6: Ladle into bowls, garnish with fresh cilantro and serve with lemon wedges if you like and enjoy your soup!
Recipe FAQs
Absolutely! This soup freezes well. Allow it to cool completely before transferring it to airtight containers. It can be frozen for up to 3 months. Thaw overnight in the refrigerator before reheating.
Yes, you can use green or brown lentils. Keep in mind they retain their shape more than red lentils and require a longer cooking time, about 30 minutes.
Did you try this recipe? I’d love to hear about it! Scroll down to comment section below to leave your star rating and review.
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Lentil Chickpea Soup
Ingredients
- 1 tablespoon olive oil
- 1 medium white onion, diced
- 3 cloves garlic, minced
- 2 medium carrots, peeled and diced
- 2 celery stalks, diced
- 1 teaspoon curry powder
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon crushed red pepper flakes
- 1 cup dried red lentils, rinsed
- 1 can (19 oz) chickpeas, drained and rinsed
- 1 can (28 oz) diced tomatoes
- 5 cups vegetable broth
- Salt and pepper to taste
- 1 tablespoon lemon juice, optional
- Fresh parsley or cilantro for garnish, optional
Instructions
- Sauté the vegetables: In a large pot, heat the olive oil over medium heat. Add the diced onion, carrots, and celery. Season with salt and pepper. Cook for 5-7 minutes until softened. Add the minced garlic and cook for another minute until fragrant.
- Add the spices: Stir in the curry powder, ground cumin, coriander, smoked paprika, and crushed red pepper flakes. Cook for 1-2 minutes until the spices are fragrant.
- Simmer soup: Stir in the rinsed lentils, broth, chickpeas, and diced tomatoes with their juices. Bring the soup to a boil, then reduce the heat, cover and simmer for 15-20 minutes or until lentils are tender.
- Blend: Either scoop out 3-4 scoops of the soup into a high-speed blender then pour back into the pot and stir to combine, or use an immersion blender directly in the pot to create texture.
- Add lemon juice (optional) and serve: Stir in the lemon juice if you like. Taste the soup, adjusting seasoning if needed. Garnish with fresh parsley or cilantro before serving.