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Smoky Chickpea, Red Lentil & Vegetable Soup

This warming, satisfying lentil and vegetable soup comes together in just 30 minutes.

Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 6
Calories: 222 kcal
Course: Main Course
Cuisine: Indian , American

Ingredients

  • 2 tablespoons olive oil
  • 1 medium yellow onion, finely chopped
  • 4 garlic cloves, minced
  • 1 large carrot, diced
  • Heaping ¼ teaspoon smoked paprika
  • ¾ teaspoon ground cumin
  • 4 cups low-sodium vegetable or chicken broth
  • 1 14.5-ounce (411-g) can diced tomatoes
  • ⅓ cup red lentils
  • ½ teaspoon dried thyme
  • 2 bay leaves
  • 1 teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • 1 15.5-ounce (439-g) can chickpeas, drained and rinsed
  • 1 cup cooked vegetables, such as frozen peas or chopped green beans

Instructions

    Cup of Yum
  1. 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.
  2. 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

  • 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.

Nutrition Information

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%)

Nutrition Facts

Serving: 6Serving

Amount Per Serving

Calories 222

% 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.