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Smoky Chickpea Lentil Soup
by Jamie Vespa on Monday March 20, 2017
Smoky Chickpea Lentil Soup

Chickpeas, lentils, and plenty of aromatics join forces in a comforting soup with rich depth of flavor. This hearty vegetarian main dish is brimming with plant-powered protein, fiber, and good-for-you nutrients.


  • 2 Tbsp. extra virgin olive oil
  • 1 yellow onion, diced
  • 1 large carrot, finely chopped
  • 3 cloves garlic, minced
  • 3 Tbsp. tomato paste
  • 1 tsp. smoked paprika
  • 1 tsp. cumin
  • 1 tsp. dried oregano
  • 1½ tsp. sea salt
  • ½ tsp. freshly ground black pepper
  • 1 cup green lentils
  • 4 cups (32 oz.) unsalted vegetable stock
  • 1 cup water
  • 1 (16 oz.) can chickpeas, drained and rinsed
  • 1 bunch lacinato kale, roughly chopped
  • Juice of 1 lime
  • ½ tsp crushed red pepper flakes (optional)
  • Freshly grated parmesan cheese or nutritional yeast for topping (optional)


  1. Heat oil in a Dutch oven or large stock pot over medium heat. Add onion and carrot; cook 3 minutes, until softened. Add garlic; cook 1 minute. Add tomato paste, smoked paprika, cumin, oregano, salt, and pepper; cook 1 to 2 minutes. Add lentils, stock, and water. Bring to a boil, reduce to simmer, cover and cook for 15 minutes, until lentils are al dente.
  2. Add chickpeas and kale; cook, uncovered, 10 minutes, until kale is wilted. Stir in lime and crushed red pepper, if desired. Spoon into bowls and top with parmesan cheese or nutritional yeast.
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Serves: 5 servings

Jamie Vespa, MS, RD, LD/N, is a former TGH dietitian who is now assistant nutrition editor at Cooking Light magazine. You can find more of her recipes on TGH Health News and more recipes on her blog, Dishing Out Health.