Healthy Recipe – Smoky Chickpea, Red Lentil & Vegetable Soup

Posted on

For a vegetarian recipe made almost entirely with pantry staples (and I mean real staples, not staples from a well-stocked dream kitchen), this soup is surprisingly delicious. It is thickened by blending part of the soup and then stirring it in the pot. The soup only takes 30 minutes to make, but it tastes like it’s been in the kitchen all day and is good for you, too. For cooked vegetables, you can use any quick cooked, frozen, or leftover vegetables you have on hand. The recipe is extremely flexible and very filling!



The soup can be made up to 3 days in advance and refrigerated or frozen for up to 3 months. Thaw overnight in the refrigerator, then warm on the stove over medium-high heat.

1. Heat oil in a large saucepan or Dutch oven over medium-high heat. Add onion and cook, stirring occasionally, until tender, about 5 minutes. Add garlic, carrot, smoked paprika and cumin; Cook, stirring frequently to prevent the garlic from browning, for about 2 more minutes.

2. Add the broth, diced tomatoes, lentils, thyme, bay leaves, salt and pepper and bring to a boil. Cover the pot and reduce the heat until it boils; Boil 10 minutes. Add the chickpeas, cover the pot again and cook for another 10 minutes. Fish for bay leaves.

3. Place 2 cups (480 ml) of soup in a blender and blend until smooth. (Be sure to remove the center knob from the blender lid and cover the lid with a dish towel to prevent spillage.) Return pureed soup to saucepan and stir. Taste and adjust spices as needed; If you want the soup to be thicker, mix in some other soup.

4. Add cooked vegetables to soup and simmer until soup is hot and vegetables are heated through. Pour soup into bowls and serve.

It is important to use red lentils over any other variety; They cook quickly and thicken the soup well. The recipe calls for just ⅓ cup; Don’t try to add more or the soup will be too thick.

Leave a Reply

Your email address will not be published.