Red Lentil Chickpea Soup
Warm up with a hearty bowl of Red Lentil Chickpea Soup, a flavorful and nourishing recipe packed with plant-based protein and aromatic spices. This vibrant soup combines tender red lentils and creamy chickpeas with hints of cumin, coriander, smoked paprika, and turmeric for an irresistible depth of flavor. A base of sautéed onions, carrots, and garlic provides a rich, savory foundation, while crushed tomatoes and vegetable broth add body and brightness. Finished with a squeeze of fresh lemon juice and a sprinkling of parsley, this one-pot wonder is both comforting and wholesome. Ready in just 45 minutes, it’s perfect for busy weeknights and ideal for meal prep. Serve with crusty bread or a light salad, and enjoy a satisfying vegetarian meal that’s naturally gluten-free and loaded with nutrients.
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Recipe Information
Ingredients
- 1 cup red lentils
- 1 15-ounce can canned chickpeas
- 2 tablespoons olive oil
- 1 medium yellow onion
- 1 medium carrot
- 3 garlic cloves
- 1.5 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 0.5 teaspoon turmeric powder
- 1 15-ounce can crushed tomatoes
- 4 cups vegetable broth
- 1 cup water
- 1 tablespoon lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley
Instructions
Rinse the red lentils under cold water until the water runs clear and set aside.
Drain and rinse the canned chickpeas and set aside.
Finely chop the onion and carrot, and mince the garlic cloves.
In a large pot, heat the olive oil over medium heat.
Add the chopped onion and carrot to the pot and sauté for 5 minutes, stirring occasionally, until softened.
Stir in the minced garlic, ground cumin, ground coriander, smoked paprika, and turmeric powder. Cook for 1 minute to toast the spices, stirring constantly.
Add the crushed tomatoes, rinsed red lentils, vegetable broth, and water to the pot. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low. Cover the pot and simmer for 20 minutes, or until the lentils are tender.
Stir in the canned chickpeas, salt, and black pepper. Cook for an additional 5 minutes to heat the chickpeas through.
Remove the pot from the heat and stir in the lemon juice and chopped parsley.
Taste and adjust seasonings if necessary. Serve warm with crusty bread or a side salad for a complete meal.
Nutrition Facts
Calories |
510 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.4 g | 16% | |
| Saturated Fat | 1.9 g | 9% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1385 mg | 60% | |
| Total Carbohydrate | 79.1 g | 29% | |
| Dietary Fiber | 16.7 g | 60% | |
| Total Sugars | 14.2 g | ||
| Protein | 25.9 g | 52% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 135 mg | 10% | |
| Iron | 8.0 mg | 45% | |
| Potassium | 1529 mg | 33% | |
*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.
