Smoky Chickpea, Red Lentil & Vegetable Soup

5 stars based on 4 votes

Smoky-Chickpea-Red-Lentil-Vegetable-Soup

If you’re in need of a little winter pick-me-up, this soul-satisfying soup is just the ticket. And here’s what else I love about it: you can make it with ingredients you likely have on hand; it’s ready in 30 minutes yet it tastes like you spent all day in the kitchen making it; it’s vegetarian and healthy; and it’s hearty enough, along with a salad and loaf of good bread, to be a complete meal.

ingredients

Before we get started, a few words about the ingredients. It’s important to use red lentils, as opposed to another variety: they cook quickly, add wonderful flavor and thicken the soup nicely. The recipe only calls for a third of a cup; don’t be tempted to add more, or your soup will turn to sludge. As for the green vegetables, I like to use frozen peas and green beans but you can use any quick cooking, frozen or leftover vegetables you have on hand. The recipe is very forgiving!

cooking-onions

Begin by cooking the onions in olive oil until soft. Add the carrots, garlic, smoked paprika and cumin and cook until fragrant, a few minutes.

adding-carrots-garlic-and-spices

Add the broth, lentils, thyme, bay leaves, salt, and pepper.

adding-broth-tomatoes-and-lentils

Bring to a simmer and cook for ten minutes.

bringing-soup-to-a-boil

Add the chickpeas and cook for ten minutes more, or until the lentils are cooked and the carrots are tender.

adding-chickpeas

Remove a few cups of the soup and purée until smooth.

pureeing-soup

Pour the puréed soup back into the pot. Stir and taste; if you want the soup to be thicker, purée a bit more.

adding-pureed-soup-back-to-pot

Add the vegetables.

adding-vegetables

Bring the soup back to a simmer and serve.

Smoky-Chickpea-Red-Lentil-Vegetable-Soup

Smoky Chickpea, Red Lentil & Vegetable Soup

Servings: 6
Total Time: 30 Minutes

Ingredients

  • 2 tablespoons olive oil
  • 1 yellow onion, finely chopped
  • 4 garlic cloves, minced
  • 1 large carrot, diced
  • Heaping 1/4 teaspoon smoked paprika
  • 3/4 teaspoon cumin
  • 4 cups low sodium vegetable or chicken broth
  • 1 (14.5-ounce) can diced tomatoes
  • 1/3 cup red lentils
  • 1/2 teaspoon dried thyme
  • 2 bay leaves
  • 1 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 (14.5-ounce) can chickpeas, drained and rinsed
  • 1 cup cooked vegetables, frozen peas or chopped fresh greens (or any combination)

Instructions

  1. In a large pot, heat the olive oil over medium heat. Add the onions and cook, stirring occasionally, until soft, about 5 minutes. Add the garlic, carrots, smoked paprika and cumin; cook, stirring frequently so the garlic doesn't brown, about 2 minutes more.
  2. Add the broth, diced tomatoes, red lentils, thyme, bay leaves, salt, pepper and bring to a boil. Cover the pot and reduce the heat to a simmer; cook for ten minutes. Add the chickpeas, cover the pot and cook 10 minutes more. Fish out the bay leaves, then transfer 2 cups of the soup to a blender and purée until smooth. Add the puréed soup back to the pot and stir. Taste; if you want the soup to be thicker, purée a bit more soup. Add the cooked vegetables, frozen peas or chopped greens and simmer until the soup is hot and the vegetables are warmed through. Ladle the soup into bowls and serve.

Nutrition Information

Powered by Edamam

  • Per serving (6 servings)
  • Calories: 222
  • Fat: 7g
  • Saturated fat: 1g
  • Carbohydrates: 32g
  • Sugar: 7g
  • Fiber: 10g
  • Protein: 10g
  • Sodium: 622mg

Reviews & Comments

  • I love your recipes. Some of them include calorie count and some don’t. We’re doing a diet where two days out of the week we limit our calorie intake to 500-600 calories. I’m always looking for good low calorie dinner options and this soup looks like a good one, but there’s no calorie count. Do you have a rough idea? Thank you so much! (I haven’t tried it yet so can’t rate)

    - Elizabeth on August 29, 2014 Reply
    • Hi Elizabeth, Yes, I just recently started adding nutritional data to my recipes; I’m still slowly going back through the archives and updating my older recipes. I’ve just added it to this one. Let me know if there are any others you’re interested in and I’ll bump them to the top of the list. Hope that helps :)

      - Jenn on August 29, 2014 Reply
  • 5 stars

    Again, another great recipe Thanks

    - Suzan on July 23, 2014 Reply
  • 5 stars

    This is such a flavorful soup. I love the combination of chick peas and lentils. I made a double batch for my family and when we had the leftovers I added a little bit of cut up smoked sausage I had. The smokiness of it went well with this soup. Nice fall meal

    - Debbie Chiet on July 22, 2014 Reply
  • 5 stars

    Really easy and nice soup, thankyou

    - Lyn on July 14, 2014 Reply
  • 5 stars

    Great soup. I am a soup lover all year round, made this last week with summer veggies. Delish!!!

    - Lisa Mullen on July 10, 2014 Reply
  • Wonderful soup! I will definitely make it again.

    - Paula on April 11, 2014 Reply
  • Great soup enjoyed by the whole family!

    - Lucy on March 26, 2014 Reply
  • So simple to make,, was delicious, good soup for. Cold day.

    - Fran on March 16, 2014 Reply
  • Made this, excellent, wouldn’t change anything.

    - Fran on March 8, 2014 Reply
  • My husband and I don’t care for smoked paprika. Can we substitute something else, or just leave it out? I’m concerned that it might be an important ingredient to the overall flavor of this soup. I really enjoy your site and have made and enjoyed several of your recipes.

    - Nan on March 8, 2014 Reply
    • Hi Nan, The recipe doesn’t call for a lot so the flavor is pretty subtle but it’s fine to leave it out; the soup will still have plenty of flavor. And you can always add some more spice or fresh herbs at the end if you think it needs a little something. Hope that helps and please let me know how it turns out!

      - Jenn on March 8, 2014 Reply
  • We made this soup two nights ago. Delicious! I had never used red lentils before, but found them at my local Whole Foods store. I used sliced beet greens for the veggies and we served the soup with some warm naan bread. Wonderful flavor, great visual appeal and a nice hearty soup for Winter’s last icy kick at us! Leftovers were even better the next day for lunch. We have enjoyed a constant rotation of your soup recipes this winter. Thank you, Jenn.

    - Liesel on March 7, 2014 Reply
  • This soup is a keeper, especially the next day. Had to add more chicken broth the second day because the soup does thicken up a bit so you feel like you are having a stew. For my veggies, I did peas and baby kale and added a dash of cayenne. Sooooo good and guilt free!

    - Terri Braine on March 4, 2014 Reply
  • This was delicious and simple..loved it! Thank you

    - Phyllis on March 2, 2014 Reply
  • Made this tonight. Very good! Thanks for the recipe!

    - Danielle Werchowsky on March 2, 2014 Reply
  • I made this the other night. It was fantastic!!!! Thanks so much for the recipe.

    - barbara on March 1, 2014 Reply
  • I just finished putting this together and it is fantastic!!! Very flavorful and different. My husband and I loved it! Thanks, Jenn!! You’ve done it again!

    - Eileen on February 28, 2014 Reply
  • Sounds wonderful. On elimination diet– no tomatoes. Any other suggestions?

    - Susan on February 27, 2014 Reply
    • Hi Susan, Just add more broth and veggies; it will still be wonderful. The recipe is incredibly forgiving.

      - Jenn on February 27, 2014 Reply
  • Sounds great, I’ll try it soon. I also make a quick snack out of just the chick peas by rinsing them (canned), and then drizzeling them with a little olive oil, and sprinkling them with a mixture of kosher salt and a garlic/pepper mix and roasting them in the toaster oven for about five minutes. Great snack, (and it keeps me out of the peanuts )!!

    - Pete on February 27, 2014 Reply
    • Hi Pete, I love roasted chickpeas too. Hope you enjoy the soup!

      - Jenn on February 27, 2014 Reply
  • This soup sounds wonderful!! Am anxious to make it since winter is blasting us again, even here in Florida.

    - Jane Palmer on February 27, 2014 Reply
    • Jane Palmer: I’m in Florida too, and it’s only 68 here in Port St. Lucie.

      - Pete on February 27, 2014 Reply

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