A warm and comforting legume soup, very easy to make, rustic and tasty. The chickpea and lentil soup is perfect for the winter season, it’s healthy and nutritious, and truly delicious… it is prepared with the classic base of celery, carrot, and onion, to which lentils, chickpeas, a potato, broth, and a bit of tomato are added. I recommend cooking it in advance and letting it rest, this way it will become even more flavorful. Try this recipe, it’s great for cold evenings!
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- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 2People
- Cooking methods: Stovetop
- Cuisine: Vegetarian
- Seasonality: Autumn, Winter
- Energy 331.46 (Kcal)
- Carbohydrates 53.87 (g) of which sugars 4.74 (g)
- Proteins 19.57 (g)
- Fat 4.24 (g) of which saturated 0.32 (g)of which unsaturated 0.43 (g)
- Fibers 12.56 (g)
- Sodium 660.04 (mg)
Indicative values for a portion of 400 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 7 oz canned chickpeas
- 3.5 oz lentils
- 1 potato
- 1 carrot
- Half onion
- Half stalk celery
- to taste vegetable broth
- 1 tbsp tomato paste
- parsley
- extra virgin olive oil
- salt
- pepper (or chili pepper, to taste)
Tools
- Pan
- Strainer
- Cutting board
- Potato peeler
Preparation
Peel the carrot, clean the celery and onion. Chop the vegetables and place them in a pan with a drizzle of extra virgin olive oil (1).
Peel the potato, wash it, and cut it into cubes.
Place the lentils in a strainer and rinse them under cold water. Drain the chickpeas from their preserving liquid.
Sauté the celery, carrot, and onion for a few moments, then add the lentils and potatoes (2).
Cover everything with hot vegetable broth, adjust the salt, and cook for about 30 minutes.
Then add the chickpeas and the tomato paste (3). Continue cooking for another 20 minutes, adding more broth if necessary.
Check that the lentils are tender to your taste, then add a handful of chopped parsley and a pinch of pepper or chili pepper. If you want to thicken the soup, you can blend a ladle or two with an immersion blender.
The chickpea and lentil soup is ready, serve it in bowls and enjoy it hot… bon appétit!
Tips and Notes
The cooking times vary depending on the type of lentils and your taste, always taste to check.
You can add other legumes, such as beans, or grains, like barley or farro.
You can use dry chickpeas, respecting the necessary soaking and cooking times.
You can prepare the soup in advance and reheat it when needed.
FAQ (Questions and Answers)
Can I add pasta?
Of course, when the legumes are tender you can add 2.8 oz of semolina pasta like ditalini or mixed pasta.
What variety of lentils is best to use?
In this case, I used Castelluccio lentils, but small green or red (unpeeled) lentils are also suitable.
