Red Lentil Chickpea Soup

Warm up with a hearty bowl of Red Lentil Chickpea Soup, a flavorful and nourishing recipe packed with plant-based protein and aromatic spices. This vibrant soup combines tender red lentils and creamy chickpeas with hints of cumin, coriander, smoked paprika, and turmeric for an irresistible depth of flavor. A base of sautéed onions, carrots, and garlic provides a rich, savory foundation, while crushed tomatoes and vegetable broth add body and brightness. Finished with a squeeze of fresh lemon juice and a sprinkling of parsley, this one-pot wonder is both comforting and wholesome. Ready in just 45 minutes, it’s perfect for busy weeknights and ideal for meal prep. Serve with crusty bread or a light salad, and enjoy a satisfying vegetarian meal that’s naturally gluten-free and loaded with nutrients.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup red lentils
• 1 15-ounce can canned chickpeas
• 2 tablespoons olive oil
• 1 medium yellow onion
• 1 medium carrot
• 3 garlic cloves
• 1.5 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 0.5 teaspoon turmeric powder
• 1 15-ounce can crushed tomatoes
• 4 cups vegetable broth
• 1 cup water
• 1 tablespoon lemon juice
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley

Directions

Step 1

Rinse the red lentils under cold water until the water runs clear and set aside.

Step 2

Drain and rinse the canned chickpeas and set aside.

Step 3

Finely chop the onion and carrot, and mince the garlic cloves.

Step 4

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

Step 5

Add the chopped onion and carrot to the pot and sauté for 5 minutes, stirring occasionally, until softened.

Step 6

Stir in the minced garlic, ground cumin, ground coriander, smoked paprika, and turmeric powder. Cook for 1 minute to toast the spices, stirring constantly.

Step 7

Add the crushed tomatoes, rinsed red lentils, vegetable broth, and water to the pot. Stir to combine.

Step 8

Bring the mixture to a boil, then reduce the heat to low. Cover the pot and simmer for 20 minutes, or until the lentils are tender.

Step 9

Stir in the canned chickpeas, salt, and black pepper. Cook for an additional 5 minutes to heat the chickpeas through.

Step 10

Remove the pot from the heat and stir in the lemon juice and chopped parsley.

Step 11

Taste and adjust seasonings if necessary. Serve warm with crusty bread or a side salad for a complete meal.

Nutrition Facts

Serving size	2462.4 grams (2462.4g)

Amount per serving	% Daily Value*
Calories	1406

Total Fat 45.80g	59%
Saturated Fat 7.30g	37%
Polyunsaturated Fat 5.50g
Cholesterol 0mg	0%
Sodium 5938mg	258%
Total Carbohydrate 202.80g	74%
Dietary Fiber 54.40g	194%
Total Sugars 48.00g
Protein 58.90g	118%

Vitamin D 0IU	0%
Calcium 521mg	40%
Iron 23mg	128%
Potassium 4588mg	98%

*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: 28.3%

Protein: 16.1%

Carbs: 55.6%