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.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

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)

Directions

Step 1

In a large pot or Dutch oven, heat the olive oil over medium heat.

Step 2

Add the diced onion, carrots, and celery. Sauté for 5-7 minutes, or until the vegetables are softened and the onions are translucent.

Step 3

Stir in the minced garlic, cumin, coriander, smoked paprika, and dried oregano. Cook for about 1 minute, until the spices are fragrant.

Step 4

Pour in the canned diced tomatoes and stir to combine, scraping the bottom of the pot to deglaze any browned bits.

Step 5

Add the vegetable broth, cooked chickpeas, red lentils, and the bay leaf. Bring the mixture to a boil.

Step 6

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.

Step 7

Remove the bay leaf and stir in the chopped baby spinach. Cook for 2-3 minutes, until the spinach has wilted.

Step 8

Stir in the lemon juice, and season the soup with salt and black pepper to taste.

Step 9

Ladle the soup into bowls and garnish with fresh parsley if desired. Serve hot.

Nutrition Facts

Serving size	(2928.3g)

Amount per serving	% Daily Value*
Calories	2105.7

Total Fat 67.6g	0%
Saturated Fat 11.4g	0%
Polyunsaturated Fat 10.6g
Cholesterol 8.5mg	0%
Sodium 7140.1mg	0%
Total Carbohydrate 301.4g	0%
Dietary Fiber 85.5g	0%
Total Sugars 71.8g
Protein 92.2g	0%

Vitamin D 0IU	0%
Calcium 831.6mg	0%
Iron 35.5mg	0%
Potassium 6743.2mg	0%

*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.

Source of Calories

Fat: 27.9%

Protein: 16.9%

Carbs: 55.2%