Lentil and Chickpea Soup
This easy lentil and chickpea soup is hearty, healthy, and full of flavor. Made with simple pantry ingredients, it’s cozy, nourishing, and perfect for a quick weeknight meal.
Servings 6
Calories 260kcal
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 medium yellow onion chopped (1 1/2 - 2 cups)
- 3 cloves garlic minced
- 4 cups chicken or vegetable stock
- 1/2 cups red lentils
- 1 14.5-ounce can diced tomatoes (do not drain)
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- Pinch of crushed red pepper
- 2 15-ounce cans chickpeas drained
- 1/2 teaspoon kosher salt or to taste
- 1/2 teaspoon ground black pepper or to taste
- Optional: fresh cilantro for serving
Instructions
- Heat the olive oil in a large saucepan or Dutch oven set over medium heat. Add the onions and cook, stirring occasionally, for 3-5 minutes under translucent and just starting to brown. Add the garlic and stir for an additional minute, until fragrant.
- Add the stock, lentils, tomatoes with the juice from the can, cumin, paprika, and crushed red pepper.
- Bring to a boil over high heat, then cover the pan, reduce the heat to low and simmer for 10 minutes.
- Add one can of chickpeas, cover, and simmer for an additional 10 minutes.
- Turn the heat off and carefully blend some of the soup with an immersion blender in the pot, until the desired texture is reached. (Alternatively, you can put a few ladlefuls of soup into a regular blender, puree, and return to the pot). Stir in the remaining can of chickpeas and return to the heat for 3-4 minutes until hot.
- Add salt and pepper, then taste and adjust seasoning if desired.
- Garnish with cilantro before serving.
Video
Notes
Storage Instructions
Refrigerator: Cool to room temperature, then transfer it to an airtight container and store it in the refrigerator for up to 4 days.
To reheat, just warm it up on the stovetop over medium heat, stirring occasionally, or pop a bowl in the microwave for a quick lunch. You might want to add a splash of broth or water when reheating since the lentils will thicken as they sit.
Freezer: Pour it into freezer-safe containers or heavy-duty freezer bags (leave a little space at the top for expansion) and freeze for up to 3 months. When you’re ready to enjoy it again, thaw it overnight in the fridge and reheat as usual.
Nutrition
Calories: 260kcal | Carbohydrates: 35g | Protein: 13g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Cholesterol: 3mg | Sodium: 1296mg | Potassium: 566mg | Fiber: 12g | Sugar: 3g | Vitamin A: 282IU | Vitamin C: 9mg | Calcium: 100mg | Iron: 4mg