Red lentil chickpea soup

..a new favorite

I’d recently used the liquid from a can of chickpeas to make aquafaba for a vegan pumpkin pie experiment, so I had to do something with the chickpeas.  By happy coincidence, I found a recipe for Red Lentil Chickpea Stew.  This is a great high protein and very filling dish for vegetarians and vegans.  Serve along with flat bread, or a rice dish.

At first, I prepared it mostly according to instructions, but decided it needed revising.  Olive oil wasn’t making sense to me, and the lemony Greek yogurt was too much trouble.  Plus it was missing some spiciness.  Here’s my version:

Red Lentil Chickpea Soup

Ingredients for 4 generous servings

  • 2 TB peanut oil and/or butter or 1 TB oil + 1 TB coconut fat
  • 1 tsp ground cumin
  • 1 tsp red pepper flakes OR 1 minced jalapeno
  • 1 tsp ground ginger
  • 1 medium onion, chipped
  • 2-4 cloves garlic, minced (garlic is a taste preference thing)
  • 1 one-pound can chickpeas, drained (reserve the liquid to make aquafaba for vegan baking if you like)
  • 1 cup dry red lentils
  • 3-4 cups vegetable broth (if you are not vegetarian or vegan, you can use chicken or turkey broth).  Use the higher amount of broth for a soupier consistency.
  • 1/2 tsp turmeric
  • salt to taste
  • 2 TB lemon juice
  • 1/4 cup chopped fresh cilantro
  • plain Greek style yogurt
  1. Heat the fat in a large sauce pan and add the onion, cumin, ginger and pepper.  Continue cooking about 3 minutes, stirring to prevent scorching the spices.
  2. Add the garlic, chickpeas and red lentils and stir.
  3. Add the broth and turmeric and bring to a boil.
  4. Reduce heat and simmer for about 15-20 minutes.
  5. Stir in the lemon juice and season with salt to taste.
  6. Just before serving, mix in the cilantro.
  7. Garnish each bowl with yogurt, unless you are vegan.

Truthfully, it’s more like 6 servings.  But doing the rough nutritional math estimate for 4, a serving is about 400 calories and 15 grams protein, more if you garnish with yogurt.

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