{"id":18062,"date":"2020-01-27T13:25:47","date_gmt":"2020-01-27T18:25:47","guid":{"rendered":"https:\/\/www.andiemitchell.com\/?p=18062"},"modified":"2020-01-30T10:35:30","modified_gmt":"2020-01-30T15:35:30","slug":"vegetarian-lentil-and-chickpea-soup","status":"publish","type":"post","link":"https:\/\/www.andiemitchell.com\/vegetarian-lentil-and-chickpea-soup\/","title":{"rendered":"Vegetarian Lentil and Chickpea Soup"},"content":{"rendered":"\n
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Soups are some of the best things to make in the colder months because they pack a slew of delicious flavors into one warm and soothing meal that tends to get more flavorful the longer it sits. And flavors can go way beyond what you find in a Campbell\u2019s can. This vegetarian lentil and chickpea soup is the perfect example. It\u2019s a Moroccan twist on lentil soup that’s packed with fiber and vegetarian protein. <\/p>\n\n\n\n

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It\u2019s a nice break from traditional warm winter flavors, too, with the spice and zing of fresh ginger, the richness of coriander, smoked paprika, cumin, and the warmth of cinnamon. I like the hardiness of kale in this soup but feel free to swap it for and sturdy green\u2014even spinach. And if you can\u2019t get your hands on green lentils, brown lentils work just as well. Enjoy!<\/p>\n\n\n\n

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4.62<\/span> from 34<\/span> votes<\/div><\/div>\n<\/div>\n

Vegetarian Lentil and Chickpea Soup<\/h2>\n
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A vegetarian lentil soup recipe full of rich Moroccan-inspired flavors that\u2019s packed with fiber, veggies, and protein! Great for meal prep!<\/span><\/div>\n
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Course: <\/span>Main Course, Soup<\/span><\/div>
Keyword: <\/span>lentil soup, vegetarian recipes, vegetarian soup<\/span><\/div><\/div>\n
Servings: <\/span>6<\/span><\/div>\n
Calories: <\/span>199<\/span>kcal<\/span><\/span><\/div>\n
Author: <\/span>Andie Mitchell<\/a><\/span><\/div>\n\n\n

Ingredients<\/h3>
  • 2<\/span> tbsp<\/span> olive oil<\/span><\/li>
  • 1<\/span> small <\/span> onion, finely chopped<\/span><\/li>
  • 2<\/span> carrots, finely chopped<\/span><\/li>
  • 2<\/span> ribs<\/span> celery, finely chopped<\/span><\/li>
  • 4<\/span> garlic cloves, minced<\/span><\/li>
  • 1<\/span> tbsp<\/span> grated fresh ginger<\/span><\/li>
  • 2<\/span> tsp<\/span> ground coriander<\/span><\/li>
  • 2<\/span> tsp<\/span> smoked paprika<\/span><\/li>
  • 1<\/span> tsp<\/span> ground cumin<\/span><\/li>
  • \u00bd<\/span> tsp<\/span> ground cinnamon<\/span><\/li>
  • \u215b<\/span> tsp<\/span> red pepper flakes<\/span><\/li>
  • \u00bd<\/span> tsp<\/span> salt<\/span><\/li>
  • \u00bc<\/span> tsp<\/span> freshly ground black pepper<\/span><\/li>
  • 4<\/span> cups<\/span> vegetable broth<\/span><\/li>
  • 1<\/span> cup<\/span> dried lentils (brown or green)<\/span><\/li>
  • 1<\/span> 15-ounce can<\/span> chickpeas, rinsed and drained<\/span><\/li>
  • 1<\/span> 28-ounce can<\/span> crushed tomatoes<\/span><\/li>
  • 2<\/span> cups<\/span> kale, stems removed and leaves chopped<\/span><\/li>
  • \u00bc<\/span> cup<\/span> finely chopped fresh cilantro<\/span><\/li>
  • \u00bc<\/span> cup<\/span> finely chopped fresh parsley<\/span><\/li><\/ul><\/div><\/div>\n

    Instructions<\/h3>
    • In a large Dutch oven, heat the oil over medium-high heat until very hot. Add the onion, carrot, and celery and cook, stirring frequently, until beginning to soften, about 8 minutes. Reduce the heat to medium, add the garlic and ginger, and cook, stirring constantly, 1 minute. Stir in the coriander, paprika, cumin, cinnamon, pepper flakes, salt, and pepper, and cook, stirring constantly, for 30 seconds. <\/span><\/div><\/li>
    • Stir in the broth, chickpeas, and lentils; increase the heat to high and bring to boil. Reduce the heat to medium-low, cover (keeping the lid slightly open for steam to escape), and simmer until the lentils are just tender, about 20 minutes.<\/span><\/div><\/li>
    • Stir in the tomatoes and simmer, partially covered, stirring occasionally, for 10 minutes. Stir in the kale and continue to cook, partially covered, until the leaves are tender, about 5 more minutes. Take the Dutch oven off the heat and stir in the fresh cilantro and parsley. Season with salt and pepper to taste. Serve.<\/span><\/div><\/li><\/ul><\/div><\/div>\n
      <\/div>\n

      Notes<\/h3>
      Adapted from Cook’s Illustrated “Moroccan Lentil and Chickpea Soup”<\/em><\/span><\/div><\/div>\n

      Nutrition<\/h3>
      Calories: <\/span>199<\/span>kcal<\/span><\/span> | <\/span>Carbohydrates: <\/span>27<\/span>g<\/span><\/span> | <\/span>Protein: <\/span>11<\/span>g<\/span><\/span> | <\/span>Fat: <\/span>6<\/span>g<\/span><\/span> | <\/span>Saturated Fat: <\/span>1<\/span>g<\/span><\/span> | <\/span>Sodium: <\/span>807<\/span>mg<\/span><\/span> | <\/span>Potassium: <\/span>708<\/span>mg<\/span><\/span> | <\/span>Fiber: <\/span>11<\/span>g<\/span><\/span> | <\/span>Sugar: <\/span>3<\/span>g<\/span><\/span> | <\/span>Vitamin A: <\/span>6297<\/span>IU<\/span><\/span> | <\/span>Vitamin C: <\/span>46<\/span>mg<\/span><\/span> | <\/span>Calcium: <\/span>92<\/span>mg<\/span><\/span> | <\/span>Iron: <\/span>4<\/span>mg<\/span><\/span><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"

      Soups are some of the best things to make in the colder months because they pack a slew of delicious …<\/p>\n","protected":false},"author":3,"featured_media":18076,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[1158,1166,1068],"tags":[56,164,441,3526],"class_list":["post-18062","post","type-post","status-publish","has-post-thumbnail","hentry","category-recipes","category-soups-and-stews","category-vegetarian","tag-beans","tag-chickpeas","tag-lentils","tag-moroccan"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.andiemitchell.com\/wp-json\/wp\/v2\/posts\/18062","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.andiemitchell.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.andiemitchell.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.andiemitchell.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.andiemitchell.com\/wp-json\/wp\/v2\/comments?post=18062"}],"version-history":[{"count":0,"href":"https:\/\/www.andiemitchell.com\/wp-json\/wp\/v2\/posts\/18062\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.andiemitchell.com\/wp-json\/wp\/v2\/media\/18076"}],"wp:attachment":[{"href":"https:\/\/www.andiemitchell.com\/wp-json\/wp\/v2\/media?parent=18062"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.andiemitchell.com\/wp-json\/wp\/v2\/categories?post=18062"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.andiemitchell.com\/wp-json\/wp\/v2\/tags?post=18062"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}