Chickpea and Lentil Soup
Warm, hearty, and packed with plant-based protein, this Chickpea and Lentil Soup is the ultimate comfort food for a cozy weeknight dinner or meal prep favorite. Bursting with vibrant flavors from cumin, coriander, and smoked paprika, this delicious soup also features tender red lentils, protein-rich chickpeas, and a medley of fresh vegetables like carrots, celery, and baby spinach. A touch of lemon juice adds a bright, zesty finish, while a garnish of parsley elevates this nourishing dish. Ready in under an hour, this gluten-free and vegan recipe is as satisfying as it is nutritious, perfect for serving with crusty bread or enjoying on its own. Whether you're chasing a warming bowl in winter or a wholesome, light meal year-round, this Chickpea and Lentil Soup is a must-try! Optimize your cozy cooking routine with this flavorful one-pot wonder.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 2 medium carrots, diced
- 2 medium celery stalks, diced
- 3 large garlic cloves, minced
- 1.5 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 15-ounce can canned diced tomatoes
- 6 cups vegetable broth
- 2 cups cooked chickpeas, drained and rinsed
- 1 cup red lentils, rinsed
- 1 whole bay leaf
- 2 cups baby spinach, roughly chopped
- 1 tablespoon lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
Instructions
In a large pot or Dutch oven, heat the olive oil over medium heat.
Add the diced onion, carrots, and celery. Sauté for 5-7 minutes, or until the vegetables are softened and the onions are translucent.
Stir in the minced garlic, cumin, coriander, smoked paprika, and dried oregano. Cook for about 1 minute, until the spices are fragrant.
Pour in the canned diced tomatoes and stir to combine, scraping the bottom of the pot to deglaze any browned bits.
Add the vegetable broth, cooked chickpeas, red lentils, and the bay leaf. Bring the mixture to a boil.
Reduce the heat to low and let the soup simmer, uncovered, for 25-30 minutes, or until the lentils are tender and the soup has thickened slightly.
Remove the bay leaf and stir in the chopped baby spinach. Cook for 2-3 minutes, until the spinach has wilted.
Stir in the lemon juice, and season the soup with salt and black pepper to taste.
Ladle the soup into bowls and garnish with fresh parsley if desired. Serve hot.
Nutrition Facts
Calories |
2106 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.6 g | 87% | |
| Saturated Fat | 11.4 g | 57% | |
| Polyunsaturated Fat | 10.6 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 7140 mg | 310% | |
| Total Carbohydrate | 301.4 g | 110% | |
| Dietary Fiber | 85.5 g | 305% | |
| Total Sugars | 71.8 g | ||
| Protein | 92.2 g | 184% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 832 mg | 64% | |
| Iron | 35.5 mg | 197% | |
| Potassium | 6743 mg | 143% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
