Brace your taste buds for an aromatic and hearty soup that beautifully blends the smoky flavor of chickpeas with the wholesome goodness of red lentils and assorted vegetables. This smoky chickpea, red lentil and vegetable soup is perfect for those chilly evenings when you crave a warm, filling meal. No matter the occasion, this soup is sure to impress with its depth of flavor and rich texture.
Given the nature of this recipe, most ingredients such as chickpeas, red lentils, and various vegetables should be readily available in your home pantry or local supermarket. However, smoked paprika might not be a regular staple in all kitchens. This spice is essential for the smoky flavor in the soup. If you can't find it in your usual aisle, be sure to check the international or ethnic foods section in the supermarket.
Ingredients for Smoky Chickpea, Red Lentil and Vegetable Soup
Olive oil: A key ingredient in most soups, it's used here to sauté the onions and garlic, bringing out their flavors.
Yellow onion: Adds a subtle sweetness and depth to the soup.
Garlic: Provides an aromatic base for the soup.
Carrot: Adds a hint of natural sweetness and contributes to the soup's hearty texture.
Smoked paprika: Essential for the smoky flavor in the soup.
Ground cumin: Adds a warm, earthy flavor.
Broth: Serves as the soup's liquid base, and adds a savory note.
Diced tomatoes: Adds acidity and a hint of sweetness.
Red lentils: Adds texture and are a great source of protein.
Thyme: Adds an aromatic herbaceous note.
Bay leaves: Infuse the soup with a subtle, herbal flavor.
Salt: Enhances all the other flavors in the soup.
Black pepper: Adds a slight kick and enhances the other flavors.
Chickpeas: Adds a hearty texture and a nutty flavor.
Vegetables: Adds texture, color, and additional nutrients.
One reader, Herve Feldman says:
This smoky chickpea, red lentil and vegetable soup recipe is a game-changer! The flavors are rich and comforting, and the combination of chickpeas and lentils makes it hearty and satisfying. It's a perfect blend of smokiness and warmth, and the vegetables add a delightful crunch. A must-try for soup lovers!
Cooking Techniques for Making Smoky Chickpea, Red Lentil and Vegetable Soup
How to sauté onions and garlic: In a large pot, heat the olive oil over medium heat. Add the onions and cook, stirring occasionally, until soft, about 5 minutes. Then add the garlic and continue to cook, stirring frequently to prevent browning, for about 2 minutes.
How to blend the soup: After cooking the chickpeas and vegetables, 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.
How to adjust seasoning: Taste the soup and adjust the seasoning if necessary. If you want the soup to be thicker, you can purée a bit more of the soup.
How to freeze the soup: The soup can be frozen for up to 3 months. To freeze, let the soup cool completely, then transfer it to airtight containers or freezer bags. Defrost the soup in the refrigerator for 12 hours and then reheat it on the stovetop over medium heat until hot.
How To Make Smoky Chickpea, Red Lentil & Vegetable Soup
Be ready to face those chilly nights head-on with this delicious vegetable soup. Its smoky broth is teeming with carrots, lentils, beans, and chickpeas.
Serves:
Ingredients
- 2tbspolive oil
- 1medium yellow onion,finely chopped
- 4garlic cloves,minced
- 1large carrot,diced
- ¼tspsmoked paprika
- ¾tspground cumin
- 4cupsvegetable broth,or chicken broth, low-sodium
- 14½ozdiced tomatoes,(1 can)
- ⅓cupred lentils
- ½tspdried thyme
- 2bay leaves
- 1tspsalt
- ¼tspfreshly ground black pepper
- 14½ozchickpeas,(1 can), drained and rinsed
- 1cupvegetables,such as frozen peas or chopped green beans, cooked
Instructions
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In a large pot, heat the olive oil over medium heat. Add the onions and cook for 5 minutes, stirring occasionally, until soft.
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Add the garlic, carrots, smoked paprika and cumin; cook for 2 more minutes, stirring frequently so the garlic doesn’t brown.
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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, then cook for 10 minutes.
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Add the chickpeas, cover the pot and cook for 10 minutes more. Fish out the bay leaves, then transfer 2 cups of the soup to a blender and purée until smooth.
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Add the puréed soup back to the pot and stir. Taste and adjust seasoning, if necessary.
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For a thicker soup, purée a bit more soup. Add the cooked vegetables and simmer until the soup is hot and the vegetables are warmed through.
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Ladle the soup into bowls, serve, and enjoy!
Nutrition
- Calories: 377.22kcal
- Fat: 9.21g
- Saturated Fat: 1.13g
- Monounsaturated Fat: 4.36g
- Polyunsaturated Fat: 2.56g
- Carbohydrates: 58.49g
- Fiber: 12.33g
- Sugar: 10.76g
- Protein: 18.28g
- Sodium: 524.60mg
- Calcium: 93.49mg
- Potassium: 817.76mg
- Iron: 4.75mg
- Vitamin A: 163.28µg
- Vitamin C: 16.69mg
Helpful Technique for Enhancing the Flavors in This Soup Recipe
When preparing this smoky chickpea, red lentil and vegetable soup, it's crucial to sauté the onions until they are soft before adding the garlic and spices. This process, known as sweating, allows the onions to release their moisture and become translucent, which enhances their sweetness and provides a flavorful base for the soup. Adding the garlic and spices afterwards ensures that they don't burn, which can impart a bitter taste. Remember, the key to a great soup is building layers of flavor from the start.
Time-Saving Tips for Preparing This Hearty Soup Recipe
Prep ahead: Chop vegetables and measure out ingredients in advance to streamline the cooking process.
One-pot wonder: Opt for a large pot to cook the entire soup in one go, reducing the number of dishes to clean.
Quick blend: Use an immersion blender directly in the pot for a quicker and easier pureeing process.
Canned convenience: Utilize canned chickpeas and diced tomatoes to save time on preparation.
Freeze for later: Make a larger batch and freeze individual portions for quick and convenient future meals.
Efficient simmer: Increase the heat slightly to reduce the simmering time, ensuring the soup cooks through faster.
Pre-cut veggies: Purchase pre-cut vegetables to minimize prep time and effort in the kitchen.
Batch cooking: Double the recipe and store extra portions for future use, saving time on meal preparation later.
Substitute Ingredients For Smoky Chickpea, Red Lentil & Vegetable Soup Recipe
olive oil - Substitute with avocado oil: Avocado oil has a similar high smoke point and mild flavor, making it a suitable replacement for olive oil in this recipe.
yellow onion - Substitute with white onion: White onions have a slightly milder flavor compared to yellow onions, but they can still provide the aromatic base for the soup.
garlic - Substitute with garlic powder: If fresh garlic is not available, garlic powder can be used as a substitute, although the flavor may be slightly different.
carrot - Substitute with sweet potato: Sweet potatoes can add a natural sweetness and heartiness to the soup, similar to carrots.
smoked paprika - Substitute with regular paprika and a dash of liquid smoke: Regular paprika combined with a small amount of liquid smoke can mimic the smokiness of smoked paprika.
ground cumin - Substitute with ground coriander: Ground coriander can provide a similar warm and earthy flavor to the soup as cumin.
low-sodium vegetable or chicken broth - Substitute with homemade vegetable or chicken broth with reduced salt: Making homemade broth with reduced salt can control the sodium content while still providing rich flavor.
diced tomatoes - Substitute with crushed tomatoes: Crushed tomatoes can be used as a substitute for diced tomatoes, providing a similar texture and flavor to the soup.
red lentils - Substitute with green lentils: Green lentils can be used as a substitute for red lentils, although they may take slightly longer to cook.
dried thyme - Substitute with dried oregano: Dried oregano can offer a similar earthy and slightly floral flavor to the soup as thyme.
bay leaves - Substitute with dried basil: Dried basil can provide a similar subtle herbaceous flavor to the soup as bay leaves.
chickpeas - Substitute with cannellini beans: Cannellini beans can be used as a substitute for chickpeas, adding a creamy texture and mild flavor to the soup.
vegetables - Substitute with frozen mixed vegetables: Frozen mixed vegetables can be a convenient substitute for fresh vegetables, providing a variety of flavors and textures to the soup.
Serving Suggestions for a Delightful Soup Experience
Elevate the plating: When presenting this smoky chickpea, red lentil and vegetable soup, focus on creating an elegant and visually appealing presentation. Use a wide-rimmed bowl to showcase the vibrant colors and textures of the soup.
Garnish with finesse: Add a touch of sophistication by garnishing the soup with a drizzle of extra virgin olive oil and a sprinkle of freshly chopped parsley. This will not only enhance the flavors but also elevate the overall aesthetic appeal.
Incorporate texture: Consider adding a crunchy element to the dish, such as a small handful of toasted pumpkin seeds or crispy chickpeas. This will provide a delightful contrast to the smoothness of the soup.
Artful placement of vegetables: When adding the cooked vegetables to the soup, arrange them strategically in the bowl to create a visually stunning presentation. Pay attention to the colors and shapes to ensure an artful display.
Use high-quality serving ware: Opt for elegant, porcelain bowls or artisanal ceramic dishes to serve the soup. The choice of serving ware can significantly impact the overall impression of the dish.
Attention to detail: Before serving, ensure that the rim of the bowl is clean and free of any drips or spills. Attention to these small details demonstrates a commitment to excellence in presentation.
Essential Kitchen Tools for Making This Lentil and Vegetable Soup
Cutting board: A flat surface used for cutting, slicing, and chopping ingredients.
Chef's knife: A versatile knife used for various kitchen tasks such as chopping, slicing, and dicing.
Large pot: A deep cooking vessel used for preparing soups, stews, and boiling pasta.
Blender: A kitchen appliance used to puree, mix, or emulsify food and other substances.
Wooden spoon: A utensil used for stirring, mixing, and serving food.
Measuring cups: Utensils used to measure the volume of liquid or dry ingredients.
Measuring spoons: Utensils used to measure small amounts of ingredients accurately.
Can opener: A tool used to open canned food items.
Ladle: A long-handled spoon with a deep bowl for serving soups and stews.
Soup ladle: A type of ladle specifically designed for serving soup.
Storage and Freezing Instructions for Smoky Chickpea, Red Lentil and Vegetable Soup
- Let the smoky chickpea, red lentil and vegetable soup cool completely before storing or freezing.
- Transfer the cooled soup to an airtight container or a freezer-safe bag. If using a container, leave about an inch of space at the top to allow for expansion during freezing.
- Label the container or bag with the name of the soup and the date it was made. This will help you keep track of how long the soup has been stored.
- If storing in the refrigerator, the soup will keep for up to 5 days. Make sure to place the container or bag in the coldest part of the fridge, typically the back.
- When freezing, the soup can be kept frozen for up to 3 months. To save space in your freezer, consider using freezer-safe bags and laying them flat until the soup is frozen solid. Once frozen, you can stack the bags to maximize storage space.
- To reheat the soup, transfer the frozen soup to the refrigerator and let it thaw overnight. You can also thaw the soup by placing the container or bag in a bowl of cold water, changing the water every 30 minutes until the soup is thawed.
- Once thawed, transfer the soup to a pot and reheat it over medium heat, stirring occasionally, until it is heated through. If the soup seems too thick after reheating, you can add a little broth or water to thin it out to your desired consistency.
- Taste the reheated soup and adjust the seasoning if needed. The flavors may have mellowed during storage, so you might want to add a pinch of salt, pepper, or other spices to brighten up the taste.
How To Reheat Leftover Smoky Chickpea, Red Lentil and Vegetable Soup
To reheat leftover smoky chickpea, red lentil and vegetable soup, start by transferring the desired portion into a microwave-safe bowl. Cover the bowl with a damp paper towel or a microwave-safe lid, leaving a small gap for steam to escape. Microwave on high for 1-2 minutes, stirring halfway through, until the soup is heated through and steaming.
For a stovetop method, pour the leftover soup into a saucepan and heat it over medium-low heat. Stir occasionally to prevent the soup from sticking to the bottom of the pan. Heat the soup until it reaches a simmer and is thoroughly warmed, about 5-7 minutes. Be careful not to let the soup boil, as this may cause the chickpeas and vegetables to become mushy.
If the soup has thickened during storage, you can add a splash of vegetable broth or water to thin it out while reheating. This will help restore the soup's original consistency and prevent it from becoming too thick or dry.
For a quick and easy lunch, reheat the leftover soup and serve it with a slice of crusty bread or a small side salad. The combination of smoky flavors, tender chickpeas, and vegetables will make for a satisfying and comforting meal.
If you have a large portion of leftover soup, consider reheating it in batches to ensure even heating throughout. This will also prevent the soup from cooling down too quickly as you serve it.
Interesting Trivia About Smoky Chickpea, Red Lentil and Vegetable Soup
Chickpeas are a great source of plant-based protein and fiber, making them a nutritious addition to this smoky soup recipe.
Is Making This Lentil and Vegetable Soup Cost-Effective?
This smoky chickpea, red lentil and vegetable soup recipe is highly cost-effective for a household. With affordable ingredients like chickpeas, red lentils, and vegetables, it offers a nutritious and budget-friendly option. The estimated cost for a household of 4 people is approximately $15. This hearty soup provides a satisfying meal and is packed with essential nutrients. Overall Verdict: 9.
Is This Smoky Soup Recipe Healthy or Unhealthy?
This smoky chickpea, red lentil, and vegetable soup recipe is a nutritious and well-balanced dish. It contains several healthy ingredients, such as:
- Chickpeas and red lentils, which are excellent sources of plant-based protein, fiber, and essential nutrients like iron and folate
- Vegetables like onions, garlic, carrots, and tomatoes, which provide a variety of vitamins, minerals, and antioxidants
- Olive oil, a healthy source of monounsaturated fats
- Low-sodium vegetable or chicken broth, which reduces the overall sodium content of the dish
The use of spices like smoked paprika, cumin, and thyme adds flavor without relying on excessive amounts of salt or unhealthy additives.
To further enhance the nutritional value of this soup, consider the following suggestions:
- Increase the variety of vegetables by adding leafy greens like spinach or kale, which are rich in vitamins A, C, and K, as well as minerals like calcium and iron
- Experiment with different types of legumes, such as black beans or kidney beans, to provide additional protein and fiber
- Replace the olive oil with a small amount of coconut oil, which contains medium-chain triglycerides that may boost metabolism and support weight management
- Garnish the soup with fresh herbs like cilantro or parsley, which offer additional antioxidants and flavor
- Serve the soup with a side of whole-grain bread or crackers to provide complex carbohydrates and additional fiber
Editor's Opinion: Thoughts on This Smoky Chickpea, Red Lentil and Vegetable Soup Recipe
The smoky chickpea, red lentil, and vegetable soup recipe is a delightful blend of flavors and textures. The combination of smoked paprika, cumin, and thyme creates a rich, aromatic base, while the red lentils and chickpeas add heartiness and protein. The addition of vegetables provides a burst of freshness and color. The technique of blending a portion of the soup adds a velvety smoothness, elevating the overall experience. This recipe is a wonderful balance of smoky, savory, and wholesome elements, making it a comforting and satisfying dish for any occasion.
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Why trust this Smoky Chickpea, Red Lentil & Vegetable Soup Recipe:
This recipe offers a delightful combination of smoked paprika and ground cumin, infusing the soup with rich, smoky flavors. The addition of red lentils provides a hearty texture and a boost of plant-based protein. The use of chickpeas adds a satisfying element, while the blend of vegetables brings a vibrant and wholesome touch. The careful balance of thyme and bay leaves enhances the aromatic profile, ensuring a comforting and flavorful experience. Trust in the harmonious blend of ingredients to create a nourishing and satisfying soup.
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