Curried Chickpea and Lentil Soup
Curried Chickpea and Lentil Soup
  • prep: 15 min
  • cook: 0 hr
  • total: 15 min
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  • servings:
  • Summary

    Inspired by this recipe on Cookie & Kate. I've made a few modifications: Cumin: I prefer starting with whole seeds, which I crush in a mortar and pestle, but pre-ground is fine, too. I love a lentil soup with a vinegary bite, so in place of the lemon juice, I use 1/4 cup white balsamic vinegar. You could use red wine, white wine, cider vinegar in its place. The soup does not take vinegary in the end, but there is a welcomed sharpness.  I add chickpeas because I really like the combination of the lentils, which break down completely, and the chickpeas, which hold their shape and add nice texture. I’ve made the soup a little less tomato-y, so I use 2 cups crushed tomatoes as opposed to a whole can (28 oz). I like the Pomi brand crushed tomatoes. Original recipe calls for adding chard or collard greens at the end, which I am sure would be delicious, but if you don't have them on hand, don't feel the need to run out.  Original recipe also calls for puréeing some of the soup at the end, but I kind of like it as it is with all of the various textures — purée if you wish.

    Ingredients

    • 1/4 cup olive oil
    • 1 onion diced, 1.25-1.5 cups
    • 2 carrots peeled and diced, 1.25-1.5 cups
    • 4 cloves garlic, thinly sliced
    • 2 teaspoons ground cumin, see notes above
    • 1 teaspoon curry powder
    • pinch red pepper flakes
    • 1 teaspoon kosher salt, plus more to taste
    • fresh pepper to taste
    • 1 cup red lentils
    • 4 cups cooked chickpeas, or two 15-oz cans, drained
    • 1/4 cup white balsamic vinegar or lemon to taste, see notes above
    • 2 cups crushed tomatoes
    • 4 cups vegetable or chicken stock or water

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 0 % Daily Value *
    • Total Fat: 0 g 0%
    • Saturated Fat: 0 g 0%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 0 mg 0%
    • Calcium: 0 mg 0%
    • Potassium: 0 mg 0%
    • Magnesium: 0 mg 0%
    • Iron: 0 mg 0%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 0 g %
    • Dietary Fiber: 0 g 0%
    • Sugar: 0 g
    • Protein: 0 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 0%
    • Vitamin C 0%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables0
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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