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Smoky Chickpea, Red Lentil & Vegetable Soup
A warming, satisfying lentil and vegetable soup to cure your winter blues.
For a vegetarian recipe made almost entirely from pantry staples (and I mean true staples, not staples from some well-stocked dream kitchen), this vegetable soup is surprisingly delicious. It’s thickened by pureeing a portion of the soup and then stirring it back into the pot. The soup takes just 30 minutes to come together, start to finish, yet tastes like you spent all day in the kitchen, and it’s good for you, too. For the cooked vegetables, feel free to use any quick-cooking, frozen, or leftover vegetables you have on hand. The recipe is extremely flexible and very hearty!
What you’ll need to make lentil and vegetable soup
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 flexible!
How to make lentil and vegetable soup
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.
Add the broth, tomatoes, lentils, thyme, bay leaves, salt, and pepper.
Bring to a boil, then reduce the heat and simmer for 10 minutes. Add the chickpeas and continue cooking 10 minutes more.
Remove a few cups of the soup and place in a blender or food processor.
Purée until smooth.
Pour the puréed soup back into the pot. Stir and taste; if you want the soup to be thicker, purée a bit more. Add the vegetables.
Bring the soup back to a simmer and serve.
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Smoky Chickpea, Red Lentil & Vegetable Soup
A warming, satisfying lentil and vegetable soup to cure your winter blues.
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 4 garlic cloves, minced
- 1 large carrot, diced
- Heaping 1/4 teaspoon smoked paprika
- 3/4 teaspoon ground 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 freshly ground black pepper
- 1 (14.5-ounce) can chickpeas, drained and rinsed
- 1 cup cooked vegetables, such as frozen peas or chopped green beans
Instructions
- 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.
- Add the broth, diced tomatoes, red lentils, thyme, bay leaves, salt, and 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 (be sure to remove the center knob on the blender and cover with a dishtowel to avoid splatters). Add the puréed soup back to the pot and stir. Taste and adjust seasoning, if necessary; if you want the soup to be thicker, purée a bit more soup. Add the cooked vegetables and simmer until the soup is hot and the vegetables are warmed through. Ladle the soup into bowls and serve.
- Freezer-Friendly Instructions: The soup can be frozen for up to 3 months. Defrost the soup in the refrigerator for 12 hours and then reheat it on the stovetop over medium heat until hot. through.
Pair with
Nutrition Information
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- Per serving (6 servings)
- Serving size: about 1 1/2 cups
- Calories: 222
- Fat: 7g
- Saturated fat: 1g
- Carbohydrates: 32g
- Sugar: 7g
- Fiber: 10g
- Protein: 10g
- Sodium: 622mg
This website is written and produced for informational purposes only. I am not a certified nutritionist and the nutritional data on this site has not been evaluated or approved by a nutritionist or the Food and Drug Administration. Nutritional information is offered as a courtesy and should not be construed as a guarantee. The data is calculated through an online nutritional calculator, Edamam.com. Although I do my best to provide accurate nutritional information, these figures should be considered estimates only. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Furthermore, different online calculators provide different results depending on their own nutrition fact sources and algorithms. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator.
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Super recipe for a delicious soup. I made the soup according to the recipe and the result was great. My only change was to use dried chickpeas cooked at home. I will make it again and perhaps add some other spices and herbs. I’ve been known to add home made curry powder to just about everything from soup to tuna salad.
Made this soup . Delicous
So easy and nutritious! My daughter made this as she is watching her calorie intake and because the recipe is so easy to follow with nutritious ingredients. The outcome was amazing – as always! Next time she will try adding andouille sausage.
I loved the flavor of the broth and the heartiness of the beans and vegetables. It was also very simple to cook. I will definitely make this again.
My kids did not love the texture of the red lentils. I may try to puree more of the soup, or sub cabbage for the lentils. Do you have any other suggestions Jenn?
Hi Aileen, You could give it a try with more chickpeas or more cooked veggies. Cabbage would also be an interesting additon; please LMK if you try it!
Decided on a gloomy Wednesday at 11:45AM that this soup would be just the thing for lunch…by 12:30 my husband and I were enjoying a delicious, warming meal!! Definitely a winner!
Hi Jenn,
I don’t have smoked paprika, will Hungarian or regular work here?
Sure – hope you enjoy!
This has been a go to recipe for much of the year for the past couple of years. Thank you for sharing such a wonderfully delicious yet simple dinner that my daughter (10!) often requests!