Smoky Chickpea, Red Lentil, and Vegetable Soup

This soup recipe is one of Jennifer Segal's most popular. Courtesy of Jennifer Segal

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For a vegetarian recipe made almost entirely from pantry staples (and I mean true staples, not staples from some well-stocked dream kitchen), this vegetable soup is surprisingly delicious. It’s thickened by puréeing a portion of the soup and then stirring it back into the pot (a technique I also use in other veggie and bean soups like pasta e fagioli and mulligatawny). This method gives the soup a wonderfully rich and hearty texture without relying on heavy cream or flour. The soup takes just 30 minutes to come together, start to finish, yet tastes like you spent all day in the kitchen, and it’s good for you, too. For the cooked vegetables, feel free to use any quick-cooking, frozen, or leftover vegetables you have on hand. The recipe is extremely flexible and very hearty!

What You’ll Need to Make Chickpea, Lentil and Vegetable soup

Courtesy of Jennifer Segal

Before we get started, a few words about the ingredients. It’s important to use red lentils, as opposed to another variety: they cook quickly, add wonderful flavor and thicken the soup nicely. The recipe only calls for a third of a cup; don’t be tempted to add more or your soup will turn to sludge.

As for the green vegetables, I like to use frozen peas and green beans but you can use any quick cooking, frozen or leftover vegetables you have on hand. The recipe is very flexible!

Step-by-Step Instructions

Courtesy of Jennifer Segal

Begin by cooking the onions in olive oil until soft. Add the carrots, garlic, smoked paprika and cumin and cook until fragrant, a few minutes.

Courtesy of Jennifer Segal

Add the broth, tomatoes, lentils, thyme, bay leaves, salt, and pepper.

Courtesy of Jennifer Segal

Bring to a boil, then reduce the heat and simmer for 10 minutes. Add the chickpeas and continue cooking 10 minutes more.

Courtesy of Jennifer Segal

Remove a few cups of the soup and place in a blender or food processor.

Courtesy of Jennifer Segal

Purée until smooth.

Courtesy of Jennifer Segal

Pour the puréed soup back into the pot. Stir and taste; if you want the soup to be thicker, purée a bit more. Add the vegetables.

Courtesy of Jennifer Segal

Bring the soup back to a simmer and serve.

Smoky Chickpea, Red Lentil, and Vegetable Soup

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) can diced tomatoes
• ⅓ cup red lentils
• ½ teaspoon dried thyme
• 2 bay leaves
• 1 teaspoon salt
• ¼ teaspoon freshly ground black pepper
• 1 (14.5-ounce) can chickpeas, drained and rinsed
• 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 10 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.

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 heated through.

Nutrition Information

Per serving (6 servings)

Serving size: about 1 1/2 cups

Calories: 222, Fat: 7g, Saturated fat: 1g, Carbohydrates: 32g, Sugar: 7g, Fiber: 10g, Protein: 10g, Sodium: 622mg

Nutritional Data Disclaimer

This article was originally published on OnceUponaChef.com. Follow on Instagram

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