Lentil and chickpea soup in pot with oranges and topped with parsley

Dinner / Soup

Lentil and Chickpea Soup

6 Servings

Prep time: 10 min | Cook time: 40 min

Diet Style

GF
HF
LF
V+
V

Tools You'll Need

  • Measuring Cups
  • Measuring Spoons
  • Chef’s Knife
  • Cutting Board
  • Large Stock Pot
  • Ladle
  • Hand Blender, Food Processor or Blender

Ingredients

  • 1 cup red lentils, dry
  • ¼ cup olive oil
  • 1 medium onion, diced
  • 3 large carrots, peeled and diced (about 1½ cups)
  • 4 cloves garlic, minced
  • 2 teaspoon ground cumin
  • 1 teaspoon curry powder
  • Pinch red pepper flakes
  • Kosher salt and fresh ground pepper to taste
  • 2 (15 oz.) cans chickpeas, low sodium, rinsed and drained
  • 1 (28 oz.) can low-sodium crushed tomatoes
  • ¼ cup fresh lemon juice
  • Zest of one lemon
  • 4 cups vegetable broth
  • Fresh chopped parsley for garnish

Directions

  1. Rinse lentils

    Place lentils in a fine-mesh strainer and rinse under cold water. Set aside.

  2. Add olive oil

    Add olive oil in a large pot over medium heat.

  3. Add ingredients to hot hoil

    Once oil is hot, add onions, carrots, garlic, cumin, curry, red pepper flakes, fresh pepper, and pinch of salt.

  4. Stir and coat in spices

    Stir occasionally to coat the vegetables in the spices, about 5 minutes.

  5. Add additional ingredients and stir

    Add the lentils, chickpeas, lemon juice, lemon zest, crushed tomatoes, and stock. Stir to combine.

  6. Simmer

    Bring to a boil, then reduce heat and simmer for 30 minutes or until the lentils have broken down, and the soup has thickened.

  7. Purée

    Using a ladle, remove about half the soup to a blender or food processor and purée. (You can also use a hand blender and just puree the soup that’s left in the pot.)

  8. Pour and stir

    Pour back into pot and stir to combine. Soup should be thick and bit chunky. You can add some water to thin out if you prefer.

  9. Serve

    Serve warm in bowl, garnished with freshly chopped parsley.