Chickpea Lentil Soup
This chickpea lentil soup is so rich, creamy, warming, and packed with 10g of plant protein. This soup is vegan, gluten-free, and ready in 30 minutes with simple, pantry ready ingredients.
Soups are my favorite go to during fall and winter seasons. I love a good lentil soup, especially because is creamy, hearty and filling; all the while nourishing you with 10g of plant protein 10g! .
I've made several lentil and legume dishes including my lentil curry and creamy white bean soup. This one is my new weeknight favorite. It's part chunky, part pureed and just giving you the perfect creaminess and texture in every spoonful.
Instead of leaning on tomatoes, this soup adds coconut cream of richness without make the soup heavy. The smoky paprika and cumin are a nice touch that give the soup the warmth it deserves.
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Variations in Soup Broth
I tested this soup with vegetable broth first, then with mushroom stock. Both work really well, but they create different soups.
The vegetable broth version is brighter and lets the spices shine. The mushroom stock version has more depth and umami, though it needs a squeeze of lemon at the end to balance all that earthiness. I used the pacific foods mushroom stock here.
Key Ingredients for Lentil and Chickpea Soup
Refer to the recipe card below for exact measurements and instructions.
Red lentils: If you know how to cook red lentils, you know they fall apart quickly. That's exactly what we want here.
Chickpeas: Use canned and drained for convenience. They hold their shape during cooking and add protein plus a pleasant bite against the soft lentils.
Vegetable broth: I tested with both vegetable broth and mushroom stock. Vegetable broth keeps the soup lighter. Mushroom stock adds deep umami but makes everything more earthy, so add lemon juice if you go that route.
Coconut cream: This gives the soup its richness without dairy. I prefer coconut cream over coconut milk because it's thicker and doesn't water down the soup. Heavy cream works if you're not keeping it vegan, and Greek yogurt adds tang if you want something lighter.
Kale vs. spinach: Kale gives a heartier, more rustic texture that holds up well in the hot soup. Spinach wilts faster and blends in more, which some people prefer. Kale is great for meal prep because it doesn't get mushy overnight.
Smoked paprika: This is what gives the soup its warmth without heat. If you want the heat, add red pepper flakes separately.
How to Make Chickpea Lentil Soup
Step 1: Sauté the onion. Heat the olive oil in a large pot over medium heat. Add the finely diced onion and cook for 4 to 5 minutes until it softens and turns translucent. You want it soft but not browned.
Step 2: Add in spices. Add the minced garlic, cumin, smoked paprika, and ginger. Stir constantly for about 30 seconds until fragrant. Sautéing spices briefly in oil releases their essential oils and deepens the flavor throughout the soup.
Step 3: Add the lentils, chickpeas, and broth. Pour in the rinsed red lentils, drained chickpeas, and vegetable broth. Stir everything together.
Step 4: Simmer. Bring the soup to a boil, then reduce the heat and let it simmer for 15 to 20 minutes. The red lentils should be completely tender and starting to break apart. This is what creates the creamy base.
Step 5: Add the kale. Stir in the chopped kale and cook for another 4 to 5 minutes until wilted. If using spinach instead, it will only need 1 to 2 minutes.
Step 6: Partially blend. Use an immersion blender to blend about half the soup, leaving plenty of texture. You want some whole chickpeas and kale pieces visible. If you don't have an immersion blender, transfer one cup of soup to a regular blender, blend until smooth, and stir it back in.
Step 7: Finish with coconut cream. Stir in the coconut cream and season with salt and black pepper. Taste and adjust. If the soup tastes flat, a squeeze of lemon juice brightens everything up.
Tips for the Best Chickpea Lentil Soup
Rinse your red lentils. They can be dusty or have small debris. A quick rinse under cold water takes 30 seconds and makes a difference.
Add lemon if using mushroom stock. Mushroom stock adds great umami, but combined with lentils, chickpeas, and kale, it can taste very earthy. A tablespoon of lemon juice at the end cuts through and balances everything.
The soup thickens as it sits. If you're meal prepping or eating leftovers, add a splash of broth or water when reheating. The lentils absorb liquid overnight.
How to Serve
This soup is filling enough on its own, but I like serving it with crusty bread for dipping. A drizzle of olive oil and a sprinkle of fresh parsley on top makes it look finished. Red pepper flakes add heat if you want it.
For a bigger meal, pair it with a simple green salad or some air fryer broccoli on the side. This soup also works well as part of a high protein vegan meal prep rotation since it keeps for 4 to 5 days in the fridge.
Frequently Asked Questions
Can I use brown or green lentils instead of red?
I don't recommend it for this recipe. Red lentils break down when cooked, which creates the soup's creamy texture. Brown and green lentils hold their shape, so you'd end up with a chunkier, less silky soup.
How do I store and reheat this soup?
Store in an airtight container in the refrigerator for up to 5 days. The soup thickens as it sits because the lentils continue absorbing liquid. Add a splash of broth or water when reheating on the stovetop or in the microwave.
Can I freeze chickpea lentil soup?
Yes, this soup freezes well for up to 3 months. Let it cool completely before transferring to freezer-safe containers. Leave some headspace since the liquid expands. Thaw overnight in the refrigerator and reheat on the stovetop, adding liquid as needed.
What can I use instead of coconut cream?
Heavy cream works if you're not keeping the soup vegan. Greek yogurt adds a tangy note and works well stirred in at the end. You can also skip the cream entirely for a lighter soup, though it won't be as rich.
Why does my soup taste flat?
It probably needs acid. A squeeze of fresh lemon juice at the end brightens the flavors and ties everything together. This is especially important if you used mushroom stock, which can make the soup taste very earthy without some acidity to balance it.
More Lentil Recipes
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Recipe Card
Ingredients
- ¾ cup red lentils rinsed
- 1 15 oz can chickpeas drained and rinsed
- 1 small onion finely diced
- 2 cloves garlic minced
- 1 tablespoon olive oil
- 3½ cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon ginger powder or ½ tablespoon fresh minced ginger
- 2 cups kale chopped
- ¼ cup coconut cream
- salt and black pepper to taste
Instructions
- Heat the olive oil in a pot over medium heat.
- Add the onion and cook for 4–5 minutes until softened.
- Add the garlic, cumin, smoked paprika, and ginger. Cook for about 30 seconds until fragrant.
- To the same pot, add red lentils, chickpeas, and vegetable broth.
- Bring to a boil, then reduce heat and simmer for 15–20 minutes, until the lentils are tender.
- Stir in the kale and cook for another 4–5 minutes, until wilted.
- Partially blend the soup using an immersion blender, leaving some texture.
- Stir in the coconut cream.
- Season with salt and black pepper to taste, and serve warm. Optional: a squeeze of lemon juice at the end brightens the flavors nicely.
Notes
Nutrition
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