Lentil And Chickpea Soup Recipe

I absolutely adore this recipe because it’s not only a heartwarming bowl of comfort, but also an explosion of flavors and vibrant colors that excite my taste buds and make me feel like a kitchen magician. Plus, knowing that it’s packed with wholesome ingredients like lentils, chickpeas, and a rainbow of spices keeps me feeling nourished and energized all day long.

I love how this Chickpea and Lentil Soup combines hearty ingredients like lentils and chickpeas, which are amazing sources of protein and fiber. The warmth of the cumin and coriander, paired with aromatic onions and carrots, creates a comforting, nutritious soup.

A hint of lemon juice adds refreshing zest; fresh cilantro brings it all together.

Ingredients

Lentils: They are high in protein and fiber, making them not just heart-healthy but also really filling.

Chickpeas are plentiful in both protein and fiber; they’re nutritional powerhouses.

More than just fine sources of these vital nutrients, they really come into their own when we consider their multitude of beneficial properties.

They can help with digestion and are unlikely to make you constipated (unlike, say, bananas).

They can help in maintaining your blood sugar at even levels.

Extra Virgin Olive Oil: A healthful fat that amplifies taste and showers antioxidants.

Garlic: Brings depth and taste and bolsters the body’s defensive health.

Cumin: Provides a zesty, toasted flavor with tummy-calming and anti-inflammatory properties.

Paprika (smoked): Contributes a smoky, spicy flavor and serves as an antioxidant.

Curcumin: Recognized for being anti-inflammatory and for its bright hue.

Carrots are a source of sweetness and of beta-carotene.

Ingredient Quantities

• 2 tablespoons olive oil
• 1 onion, chopped
• 2 carrots, diced
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon turmeric
• 1 cup dried lentils, rinsed
• 1 can (15 oz) chickpeas, drained and rinsed
• 4 cups vegetable broth
• 1 can (14.5 oz) diced tomatoes
• 1 bay leaf
• Salt and pepper to taste
• 2 tablespoons lemon juice
• Fresh cilantro or parsley, for garnish

Instructions

1. In a large pot over medium heat, warm the olive oil. Add the onion, chopped, and the carrots, diced, and sauté for about 5 minutes until the onion is translucent.

2. Add the minced garlic and sauté for 1 minute until it’s very aromatic.

3. Add the cumin, coriander, smoked paprika, and turmeric to the pot. Cook for an additional 1 minute, stirring constantly to toast the spices.

4. Add the lentils that have been rinsed and are now in the pot. Stir them with the spice mixture to coat them completely.

5. Add the vegetable broth, diced tomatoes (with their juices), and bay leaf. Stir to integrate.

6. Proceed as follows:
Bring the mixture to a boil. Then reduce the heat to low. Cover the pot and let it simmer for 20 minutes, or until the lentils are tender.

7. After the lentils have been cooked, the drained and rinsed chickpeas are added to the pot. The soup is stirred well and allowed to cook for another 10 minutes to heat the chickpeas through.

8. Take the bay leaf out of the soup.

9. Combine lemon juice with the mixture and taste for seasoning. Add salt, then pepper, to achieve the flavor balance you desire.

10. Serve the soup piping hot, garnished with a sprig or two of fresh cilantro or parsley if you like. Enjoy!

Equipment Needed

1. Large pot with lid
2. Wooden spoon or spatula
3. Knife
4. Cutting board
5. Measuring spoons
6. Measuring cups
7. Can opener

FAQ

• Can I use canned lentils instead of dried lentils?Certainly! You can save time by using canned lentils. Just remember to cut back on the cooking time; the lentils are already cooked.
• What can I use instead of smoked paprika?If you lack smoked paprika, use regular paprika, or some combination of smoky flavoring and heat, to achieve a suitable substitute. Your best bet is to go with a combination of paprika (or regular ole cayenne) and something to replicate the flavor of smoke. You could do this quite easily, actually: a little bit of smokey bacon, or some just-fried chorizo, tossed into the pan at the end, will give you both the right texture and flavor.
• Is it possible to make this soup in a slow cooker?Indeed, the preparation of this soup can occur in a slow cooker. The first step is to sauté the vegetables and spices. Then, all ingredients are combined in the slow cooker. The cook time can vary—you might consider cooking on low for 6-8 hours or high for 3-4 hours.
• How can I make this soup spicier?To contribute additional heat, add a pinch of cayenne pepper or a diced jalapeño when the onions and carrots are being sautéed.
• Can I freeze leftovers of this soup?Certainly! Allow the soup to cool, then spoon it into safe containers that can go in the freezer. It can stay frozen for as long as 3 months. If you want to thaw the soup, use the refrigerator; and if you want to serve it, use the reheat method. You can do this on the stovetop or in the microwave.
• What is a good substitute for vegetable broth?In the absence of vegetable broth, use chicken broth or water mixed with a bouillon cube to increase the flavor.
• Is there a way to make this soup creamier?A splash of coconut milk or a dollop of yogurt stirred in just before serving adds extra creaminess.

Substitutions and Variations

Substituting olive oil for coconut or avocado oil is perfectly acceptable. Indeed, if you’re low on coconut or avocado oil and are looking for suitable stand-ins, any of the following will work: palm oil, macadamia nut oil, lard, or any of their combinations. None of these combinations will result in the flavor familiar to those who regularly use coconut or avocado oil. In fact, unless you’re using avocado oil in an unmodified form (that is, without flavor boosters), the use of any oil in these combinations will yield a dish that tastes noticeably different from the same dish made with unadulterated avocado oil.
Shallots or leeks can replace onion.
Sweet potatoes or parsnips can be used in place of carrots.
Ground caraway seeds can be used in place of ground cumin.
White beans or kidney beans can substitute for chickpeas.

Pro Tips

1. For enhanced flavor, consider using a mix of red and green lentils for different textures. Red lentils tend to break down more, adding thickness, while green lentils hold their shape.

2. To deepen the soup’s flavor, roast the spices for about 30 seconds in a dry pan before adding them to the pot. This helps to release their essential oils and aromas.

3. If time allows, let the soup rest for 30 minutes after cooking. This rest period helps the flavors meld together, making the soup taste even better.

4. Add a touch of sweetness by including a teaspoon of honey or maple syrup when you add the tomatoes. This will help balance the acidity of the tomatoes and bring out the warmth of the spices.

5. For a creamier texture, blend a portion of the soup with an immersion blender before serving. This will thicken the soup without adding any dairy, keeping it vegan-friendly.