This chickpea lentil soup is super rich, creamy, and warming, and contains 10 g of plant-based protein. This soup is vegan, gluten-free, and comes together in 30 minutes with simple ingredients in your pantry.
The thing I most want to eat from fall to winter is soup. I love a good lentil soup. Especially because it’s creamy, hearty, and filling. Nutrition while ingesting 10g of vegetable protein! .
I made several lentil and pulse dishes, including lentil curry and creamy white kidney bean soup. This is my new weeknight favorite. It’s partially thick and partially pureed, giving every spoonful the perfect amount of creaminess and texture.
It’s not a tomato-based soup, but the richness of coconut cream is added to keep it from becoming heavy. Smoky paprika and cumin flavors give the soup the warmth it deserves.
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Variations of dashi
I tested this soup first with vegetable broth and then with mushroom stock. Both work very well, but create different soups.
The vegetable soup version is brighter and the spices shine. The mushroom stock version has more depth and flavor, but requires a squeeze of lemon at the end to balance out the earthiness. I used Pacific Foods mushroom stock here.
Main ingredients for lentil and chickpea soup
See recipe card below for exact measurements and instructions.
Red Lentils: If you know how to cook red lentils, you know that they fall apart quickly. That’s exactly what we want here.
Chickpeas: Canned and drained for convenience. They hold their shape during cooking, add protein and give the tender lentils a pleasant bite.
Vegetable soup: We tested both vegetable soup and mushroom stock. The soup is light thanks to the vegetable soup. Mushroom stock adds a deep flavor, but also makes everything earthier, so add some lemon juice if that’s the case.
Coconut cream: Adds richness to soups without using dairy products. I prefer coconut cream to coconut milk. Because coconut cream is thick and doesn’t dilute the soup. If you’re not going vegan, heavy cream is a good choice, and if you want something lighter, Greek yogurt adds some tartness.
Kale and Spinach: Kale gives a heartier, earthier texture and holds up well to hot soups. Some people prefer this because spinach wilts faster and blends in better. Kale is great for meal prep because it doesn’t turn mushy overnight.
Smoked paprika: This adds warmth to the soup without adding heat. If you want more spiciness, add red pepper flakes separately.
How to make chickpea lentil soup
Step 1: Fry the onions. Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook for 4-5 minutes until softened and translucent. You want it to be soft, but you don’t want it to brown.
Step 2: Add spices. Add the minced garlic, cumin, smoked paprika, and ginger. Stir constantly for about 30 seconds until fragrant. Lightly frying the spices in oil releases their essential oils, deepening the flavor of the entire soup.
Step 3: Add lentils, chickpeas, and broth. Pour in the washed red lentils, drained chickpeas, and vegetable stock. Stir everything together.
Step 4: Boil. Bring the soup to a boil, then reduce the heat and simmer for 15-20 minutes. The red lentils will become completely soft and begin to fall apart. This creates a creamy base.
Step 5: Add kale. Stir in the chopped kale and cook for another 4-5 minutes, until wilted. If you use spinach, it will be completed in 1 to 2 minutes.
Step 6: Blend in parts. Using an immersion blender, blend about half of the soup, leaving plenty of texture. Let’s say you want to display some whole pieces of chickpeas and kale. If you don’t have an immersion blender, transfer 1 cup of the soup to a regular blender and blend until smooth, then blend again.
Step 7: Finish with coconut cream. Stir in the coconut cream and season with salt and black pepper. Taste and adjust. If your soup tastes monotonous, a squeeze of lemon juice will brighten it up.
Tips for the best chickpea lentil soup
Wash the red lentils. There may be dust or small debris stuck to it. A simple rinse with cold water for about 30 seconds will do the trick.
Add lemon if using mushroom stock. Mushroom stock adds great flavor, but when combined with lentils, chickpeas, and kale, it has a very earthy flavor. Adding a tablespoon of lemon juice at the end will balance out the whole thing.
If you let it sit, the soup will thicken. If you’re meal prepping or eating leftovers, add a little broth or water when reheating. The lentils will absorb the liquid overnight.
How to enjoy
This soup is enough to eat on its own, but I like to eat it with crispy bread. Drizzle with a little olive oil and sprinkle some fresh parsley on top to make it look finished. If desired, add red pepper flakes for extra spiciness.
For a heartier meal, serve with a simple green salad or airfryer broccoli. This soup will keep in the fridge for 4-5 days, making it a great addition to your high-protein vegan meal prep rotation.
FAQ
Can I use brown or green lentils instead of red lentils?
Not recommended for this recipe. When red lentils are cooked, they break down, creating the soup’s creamy texture. Brown and green lentils hold their shape, resulting in a thicker, less runny soup.
How can I store or reheat this soup?
Store in an airtight container in the refrigerator for up to 5 days. The soup will thicken as it stands as the lentils continue to absorb liquid. If reheating on the stovetop or in the microwave, add a little stock or water.
Can chickpea lentil soup be frozen?
Yes, this soup can be frozen for up to 3 months. Allow to cool completely before transferring to a freezer safe container. Leave some headspace as the liquid will expand. Thaw in the refrigerator overnight, add liquid as needed and reheat on the stove.
What can I use instead of coconut cream?
If you don’t want to make the soup vegan, heavy cream is a good choice. Greek yogurt adds a tangy flavor and is best stirred at the end. You can also leave out the cream completely for a lighter soup, although it’s not as rich.
Why does my soup taste flat?
You’ll probably need acid. A squeeze of fresh lemon juice at the end brightens the flavor and brings everything together. This is especially important if you use mushroom stock. Without acidity to balance it out, the soup can end up with a very earthy taste.
See more lentil recipes
See more soup recipes
recipe card
Quantity: 4 for one person
calorie: 228kcal
Heat olive oil in a pot over medium heat.
Add onions and cook until softened, 4 to 5 minutes.
Add garlic, cumin, smoked paprika, and ginger. Cook for about 30 seconds until fragrant.
In the same pot, add the red lentils, chickpeas, and vegetable broth.
Once it boils, reduce the heat and simmer for 15-20 minutes until the lentils are tender.
Add kale, stir and cook until wilted, 4 to 5 minutes more.
Use an immersion blender to partially blend the soup, leaving it textured.
Add coconut cream and mix.
Season with salt and black pepper, and serve hot. Optionally, squeeze lemon juice at the end for added flavor.
You can also use spinach instead of kale. Spinach blends better and has a softer flavor, while kale has a heartier, earthier feel that makes you feel fuller.
I tried the coconut cream and fresh cream soup. Adding coconut cream gives it a more authentic taste. Also, Greek yogurt may be a good option for some people.
If you want a little more spiciness, you can add red pepper flakes.
calorie: 228kcal | carbohydrates: 27g | protein: 10g | fat: 9g | Saturated fat: 5g | fiber: 12g
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