Smoky Chickpea, Red Lentil & Vegetable Soup
User Reviews
4.9
-
Prep Time
15 mins
-
Cook Time
15 mins
-
Total Time
30 mins
-
Servings
6
-
Calories
222 kcal
-
Course
Main Course
Smoky Chickpea, Red Lentil & Vegetable Soup
Description
Smoky Chickpea, Red Lentil & Vegetable Soup brings together chickpeas, red lentils, and a variety of vegetables seasoned with smoked paprika and cumin for depth of flavor. The soup begins by sautéing onions, garlic, and carrots before adding broth, tomatoes, lentils, and aromatic herbs, then simmering to build layers of taste.
The cooking method includes puréeing a portion of the soup to create a thicker, creamier texture without cream or dairy, balancing the soups body with the mix of whole and blended ingredients. The simmered chickpeas and added cooked vegetables contribute to varied mouthfeel and hearty satisfaction.
Ideal as a nourishing lunch or light dinner, this soup can be easily reheated and stored, making it a practical choice for meal prep. The included freezer instructions specify that it can be frozen up to three months, ensuring convenience and extended enjoyment.
Ingredients
- 2 tablespoons olive oil
- 1 yellow onion finely chopped, medium
- 4 garlic minced, cloves
- 1 carrot diced, large
- smoked paprika heaping 1/4 teaspoon
- ¾ teaspoon cumin ground
- 4 cups vegetable broth low-sodium, or chicken broth
- 1 diced tomatoes 14.5-ounce (411-g) can
- ⅓ cup red lentils
- ½ teaspoon thyme dried
- 2 bay leaf
- 1 teaspoon salt
- ¼ teaspoon black pepper freshly ground
- 1 chickpeas drained and rinsed, 15.5-ounce (439-g) can
- 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.
Notes
- This soup freezes well for up to 3 months; thaw in the refrigerator for 12 hours before reheating on the stove.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 222 kcal
% Daily Value*
| Calories | 222kcal | 11% |
| Carbohydrates | 32g | 11% |
| Protein | 10g | 20% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Sodium | 622mg | 26% |
| Fiber | 10g | 40% |
| Sugar | 7g | 14% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
You'll Also Love
