Red Lentil Chickpea Garbanzo Chili Soup
Warm up with a hearty bowl of Red Lentil Chickpea Garbanzo Chili Soup, a one-pot wonder that’s as flavorful as it is nourishing. This vegan-friendly recipe combines protein-packed red lentils and chickpeas with a medley of vibrant vegetables, including carrots and red bell pepper, all simmered in a spiced tomato and vegetable broth. Bold seasonings like smoked paprika, cumin, and chili powder bring a smoky, comforting heat, while a garnish of fresh cilantro and a squeeze of lime add a refreshing finish. Ready in just 50 minutes, this gluten-free soup is perfect for meal prep, weeknight dinners, or cozy gatherings. Whether you’re a plant-based eater or simply craving a nutritious, savory dish, this chili-inspired soup is sure to become a family favorite.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, chopped
- 3 cloves garlic cloves, minced
- 1 medium red bell pepper, chopped
- 2 medium carrots, diced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 tablespoon chili powder
- 1 teaspoon dried oregano
- 0.5 teaspoon crushed red pepper flakes (optional)
- 1 28-ounce can diced tomatoes
- 6 cups vegetable broth
- 1 cup red lentils, rinsed and drained
- 2 cups cooked chickpeas (garbanzo beans), rinsed and drained
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh cilantro, chopped (for garnish)
- 1 lime lime wedges (for serving)
Instructions
Heat the olive oil in a large soup pot or Dutch oven over medium heat.
Add the chopped onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic, chopped red bell pepper, and diced carrots. Cook for an additional 4-5 minutes until vegetables begin to soften.
Sprinkle in the cumin, smoked paprika, chili powder, oregano, and crushed red pepper flakes (if using). Stir well to toast the spices for 1 minute.
Add the canned diced tomatoes with their juices, vegetable broth, and red lentils. Stir everything together.
Bring the mixture to a boil, then reduce the heat to low and let it simmer gently for 20 minutes, stirring occasionally, until the lentils are tender and begin to break down.
Stir in the cooked chickpeas, salt, and black pepper. Simmer for another 5 minutes to heat the chickpeas through and meld the flavors.
Taste and adjust the seasoning with more salt or spices, if needed.
Serve the chili soup hot, garnished with chopped fresh cilantro and a wedge of lime for squeezing over the top.
Nutrition Facts
Calories |
321 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.6 g | 11% | |
| Saturated Fat | 1.1 g | 5% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 936 mg | 41% | |
| Total Carbohydrate | 50.4 g | 18% | |
| Dietary Fiber | 13.4 g | 48% | |
| Total Sugars | 13.9 g | ||
| Protein | 13.9 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 108 mg | 8% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 1222 mg | 26% | |
*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.
