Chickpea and Lentil Soup

Vegetarian
Gluten Free
Health score
18%
Chickpea and Lentil Soup
45 min.
4
269kcal

Suggestions


Welcome to a delightful culinary adventure with our Chickpea and Lentil Soup! This hearty and nutritious dish is perfect for anyone seeking a comforting meal that is both vegetarian and gluten-free. Packed with protein and fiber, this soup not only satisfies your hunger but also nourishes your body, making it an ideal choice for lunch or dinner.

Imagine the warm aroma of sautéed onions and celery wafting through your kitchen as you prepare this vibrant soup. The combination of spices, including ground ginger and cinnamon, adds a unique depth of flavor that will tantalize your taste buds. The addition of chickpeas and lentils creates a satisfying texture, while the fresh cilantro or parsley brings a burst of freshness to each spoonful.

Ready in just 45 minutes, this recipe is perfect for busy weeknights or leisurely weekends. Whether you're serving it as a main course or as a side dish, this soup is sure to impress family and friends alike. Pair it with a glass of dry Gewürztraminer, and you have a meal that is not only delicious but also a feast for the senses. So, roll up your sleeves and get ready to enjoy a bowl of warmth and goodness with our Chickpea and Lentil Soup!

Ingredients

  • tablespoons butter 
  • 1.8 cups canned tomatoes thick canned crushed (one 15-ounce can)
  • ribs celery chopped
  • 0.3 cup cilantro leaves chopped
  • 0.1 teaspoon ground cinnamon 
  • 0.5 teaspoon ground ginger 
  • 0.3 teaspoon pepper black
  • cup lentils 
  •  onion chopped
  • 1.8 teaspoons salt 
  • 0.3 teaspoon turmeric 
  • 6.5 cups water 

Equipment

  • pot

Directions

  1. In a large pot, melt the butter over moderately low heat.
  2. Add the onion and celery and cook, stirring occasionally, until the vegetables start to soften, about 10 minutes. Stir in the ginger, turmeric, cinnamon, salt, pepper, and lentils.
  3. Add the water and tomatoes to the pot. Bring to a boil. Reduce the heat and simmer, partially covered, stirring occasionally, until the lentils are tender, 25 to 30 minutes.
  4. Add the chickpeas and simmer 5 minutes longer. Stir in the cilantro or parsley.
  5. Add two cups of shredded cabbage and an additional half cup of water along with the tomatoes.: Use saffron instead of the turmeric.
  6. Wine Recommendation: What a combination this dish and gewrztraminer will make. The wine's full body will stand up to the soup, and the complex interplay of spices between the wine and soup will keep you fascinated. The wine can be from Washington or Alsace, but it should be dry.

Nutrition Facts

Calories269kcal
Protein21.1%
Fat21.25%
Carbs57.65%

Properties

Glycemic Index
61.4
Glycemic Load
6.34
Inflammation Score
-9
Nutrition Score
22.04304355966%

Flavonoids

Catechin
0.17mg
Apigenin
0.57mg
Luteolin
0.22mg
Isorhamnetin
1.38mg
Kaempferol
0.22mg
Myricetin
0.01mg
Quercetin
6.37mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:269.36kcal
13.47%
Fat:6.58g
10.12%
Saturated Fat:3.75g
23.42%
Carbohydrates:40.16g
13.39%
Net Carbohydrates:22.56g
8.2%
Sugar:7.1g
7.89%
Cholesterol:15.05mg
5.02%
Sodium:1242.12mg
54.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.7g
29.39%
Fiber:17.6g
70.41%
Folate:257.25µg
64.31%
Manganese:1.02mg
50.82%
Vitamin B1:0.52mg
34.47%
Iron:5.25mg
29.14%
Phosphorus:266.45mg
26.64%
Copper:0.53mg
26.49%
Potassium:877.99mg
25.09%
Vitamin B6:0.47mg
23.61%
Magnesium:90.07mg
22.52%
Zinc:2.72mg
18.16%
Vitamin C:14.9mg
18.07%
Vitamin K:18.85µg
17.95%
Vitamin B5:1.42mg
14.23%
Vitamin B3:2.69mg
13.45%
Vitamin E:1.82mg
12.14%
Vitamin A:602.55IU
12.05%
Vitamin B2:0.18mg
10.63%
Calcium:93.63mg
9.36%
Selenium:5.07µg
7.25%
Source:My Recipes