Smoky Chickpea and Vegetable Soup

On a cold wintry day, nothing hits the spot better than a warm bowl of savory soup.


Yields8 ServingsPrep Time10 minsCook Time40 minsDifficultyIntermediate

Ingredients

 2 tbsp water
 1 yellow onion, finely chopped
 4 cloves garlic, minced
 1 large carrot, diced
 ½ tsp smoked paprika
 ¾ tsp ground cumin
 4 cups low-sodium vegetable broth
 1 (14.5 oz) can diced tomatoes
  cup uncooked red lentils
 ½ tsp dried thyme
 2 bay leaves
 1 tsp salt
 1 (14.5 oz) can chickpeas, drained and rinsed
 ½ cup green beans, fresh or frozen
 ½ cup frozen peas

Instructions

1

In a large pot, heat water over medium heat. Add onions and cook until soft, about 5 minutes. If the pan starts to brown, add 2 additional tablespoons of water.

2

Add garlic, carrots, smoked paprika, and cumin. Cook for 2 minutes, stirring frequently so garlic doesn’t brown.

3

Add the broth, diced tomatoes, red lentils, thyme, bay leaves, and salt and bring to a boil. Cover the pot and reduce the heat to a simmer. Cook for 10 minutes.

4

Add chickpeas, cover pot, and cook for an additional 10 minutes.

5

Take out the bay leaves, and then transfer 2 cups of the soup to a blender and puree until smooth. Add the pureed soup back in the pot and stir.

6

Add green beans and peas and simmer until vegetables are tender.

Nutrition Facts

Serving Size 1 cup

Servings 8


Amount Per Serving
Calories 101
% Daily Value *
Total Fat 1g2%
Saturated Fat 0.1g1%
Trans Fat 0g
Cholesterol 0mg
Sodium 590mg25%
Total Carbohydrate 19g7%
Dietary Fiber 5g20%
Sugars 3g
Protein 4g8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

 2 tbsp water
 1 yellow onion, finely chopped
 4 cloves garlic, minced
 1 large carrot, diced
 ½ tsp smoked paprika
 ¾ tsp ground cumin
 4 cups low-sodium vegetable broth
 1 (14.5 oz) can diced tomatoes
  cup uncooked red lentils
 ½ tsp dried thyme
 2 bay leaves
 1 tsp salt
 1 (14.5 oz) can chickpeas, drained and rinsed
 ½ cup green beans, fresh or frozen
 ½ cup frozen peas

Directions

1

In a large pot, heat water over medium heat. Add onions and cook until soft, about 5 minutes. If the pan starts to brown, add 2 additional tablespoons of water.

2

Add garlic, carrots, smoked paprika, and cumin. Cook for 2 minutes, stirring frequently so garlic doesn’t brown.

3

Add the broth, diced tomatoes, red lentils, thyme, bay leaves, and salt and bring to a boil. Cover the pot and reduce the heat to a simmer. Cook for 10 minutes.

4

Add chickpeas, cover pot, and cook for an additional 10 minutes.

5

Take out the bay leaves, and then transfer 2 cups of the soup to a blender and puree until smooth. Add the pureed soup back in the pot and stir.

6

Add green beans and peas and simmer until vegetables are tender.

Smoky Chickpea and Vegetable Soup
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