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.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 6

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)

Directions

Step 1

Heat the olive oil in a large soup pot or Dutch oven over medium heat.

Step 2

Add the chopped onion and sauté for 3-4 minutes until softened and translucent.

Step 3

Stir in the minced garlic, chopped red bell pepper, and diced carrots. Cook for an additional 4-5 minutes until vegetables begin to soften.

Step 4

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.

Step 5

Add the canned diced tomatoes with their juices, vegetable broth, and red lentils. Stir everything together.

Step 6

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.

Step 7

Stir in the cooked chickpeas, salt, and black pepper. Simmer for another 5 minutes to heat the chickpeas through and meld the flavors.

Step 8

Taste and adjust the seasoning with more salt or spices, if needed.

Step 9

Serve the chili soup hot, garnished with chopped fresh cilantro and a wedge of lime for squeezing over the top.

Nutrition Facts

Serving size	(3433.2g)

Amount per serving	% Daily Value*
Calories	2106.7

Total Fat 56.4g	0%
Saturated Fat 8.6g	0%
Polyunsaturated Fat 6.9g
Cholesterol 0mg	0%
Sodium 7551.7mg	0%
Total Carbohydrate 328.2g	0%
Dietary Fiber 98.5g	0%
Total Sugars 85.6g
Protein 95.0g	0%

Vitamin D 0IU	0%
Calcium 910.2mg	0%
Iron 37.1mg	0%
Potassium 7509.0mg	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: 23.1%

Protein: 17.3%

Carbs: 59.7%