Did you know that chickpeas can provide up to 70% of your daily fiber needs in just one cup? When you combine them with red lentils in a chili soup, you create not only a hearty meal but also a powerhouse of nutrition. This dish is simple to prepare, yet it offers a depth of flavor that might surprise you. As you explore the ingredients and techniques involved, you may find yourself considering how such a straightforward recipe could elevate your weekly menu.
Key Takeaways
- The soup features red lentils and chickpeas, providing a creamy texture and high protein content, perfect for plant-based diets.
- Aromatic spices like cumin and chili flakes enhance the flavor and boost metabolism, making the soup both delicious and nutritious.
- Preparation is simple: sauté onions and garlic, add ingredients, simmer, blend, and adjust seasoning for a rich, flavorful dish.
- Customizable with vegetables like carrots or bell peppers, and can be made spicier by increasing chili flakes or adding jalapeño.
- This soup can be refrigerated for up to three days or frozen for several months, making it a convenient meal prep option.
History
When you dive into the history of red lentil chickpea chili soup, you'll find it's rooted in the rich culinary traditions of the Middle East and Mediterranean, where lentils and chickpeas have long been staples.
Lentils have been cultivated for over 13,000 years, showcasing their importance in ancient diets. Similarly, chickpeas date back around 7,500 years, becoming a key ingredient in numerous traditional dishes.
The inclusion of spices like cumin and chili flakes in this soup reflects the historical spice trade routes that shaped global cuisines, particularly in North Africa and the Middle East.
Today, this soup stands as a testament to these vibrant traditions, gaining popularity as a healthy, comforting meal that aligns with modern plant-based diet trends.
Recipe
Red Lentil Chickpea Chili Soup Recipe
This Red Lentil Chickpea Chili Soup is a warm and filling dish, perfect for chilly days or when you're in need of a comforting meal. With the combination of red split lentils and chickpeas, this soup not only satisfies your hunger but also packs a nutritious punch.
The aromatic spices and vibrant tomatoes create a rich and flavorful base, making this soup a favorite among both vegetarians and meat-eaters alike. Creating this soup is simple and can be accomplished in just a few steps. The key is to allow the spices to bloom in flavor before adding the vegetables and other ingredients.
Once everything is combined and simmered, a quick blend gives the soup a creamy texture, while the added chickpeas provide a delightful contrast. Finish it off with a sprinkle of fresh coriander and a dollop of Greek yogurt for a deliciously balanced meal.
Ingredients:
- 140g red split lentils
- 200g drained chickpeas
- 1 can chopped tomatoes
- 2 tsp cumin seeds
- Pinch of chili flakes
- 850ml vegetable stock
- Chopped coriander (for garnish)
- 0% Greek yogurt (for serving)
Cooking Instructions:
In a large pot, dry-fry the cumin seeds and chili flakes until fragrant, then add the red split lentils, drained chickpeas, and chopped tomatoes.
Pour in the vegetable stock and bring the mixture to a simmer. Allow the soup to cook for about 15 minutes, or until the lentils are tender.
Once cooked, use a stick blender or food processor to purée the soup to your desired consistency. Stir in the drained chickpeas and simmer for a few additional minutes to heat through.
Serve hot, garnished with chopped coriander and a dollop of Greek yogurt.
Extra Tips:
Feel free to customize this soup by adding your favorite vegetables, such as diced carrots or bell peppers, for added nutrition and flavor.
If you prefer a spicier kick, you can increase the amount of chili flakes or even add a diced jalapeño when cooking.
This soup can also be made ahead of time and stored in the refrigerator for up to three days, or frozen for longer storage. Just remember to adjust the consistency with a bit of water or stock when reheating, as it may thicken in the fridge or freezer.
Cooking Steps
Let's get started on cooking your Red Lentil Chickpea Chilli Soup.
You'll sauté onions and garlic to build a flavorful base before adding spices and tomatoes.
Once everything's combined, simmer until thickened and blend it all together for a smooth finish.
Step 1. Sauté Onions and Garlic
To create a flavorful base for your Red Lentil Chickpea Chilli Soup, start by heating a large saucepan over medium heat and adding 1 tablespoon of olive oil.
Chop 1 red onion and toss it into the heated oil, cooking for about 5 minutes until it softens and turns translucent.
Next, mince 2-3 cloves of garlic and add them to the saucepan, sautéing for an additional 1-2 minutes until fragrant but not browned.
Stir in 2 teaspoons of cumin seeds and 1 teaspoon of chili flakes, allowing them to toast for about 1 minute to release their aromatic flavors.
Make sure to stir frequently to prevent the onions and garlic from burning, creating a savory foundation for your soup. Additionally, the aroma of sautéed onions and garlic can be enhanced by using essential oils for respiratory health, promoting a soothing atmosphere while you cook.
Step 2. Add Spices and Tomatoes
Next, add 2 teaspoons of cumin seeds and a pinch of chili flakes to the pan, toasting them for about 1 minute until they become aromatic.
Then, pour in 1 tablespoon of olive oil and toss in 1 chopped red onion, cooking for approximately 5 minutes until the onion softens and turns translucent.
Now, stir in 180 grams of red lentils along with 800 milliliters of vegetable stock and a 400-gram can of chopped tomatoes.
Bring the mixture to a boil, then reduce the heat to simmer for 15 minutes. This will allow the flavors to meld beautifully.
Finally, season well with salt and pepper, and gently stir in 200 grams of drained and rinsed chickpeas. Incorporating high vibrational energy into your meals can enhance your overall well-being and align with your wellness goals.
Step 3. Simmer Until Thickened
As the soup reaches a boil, reduce the heat and let it simmer uncovered for about 15 minutes, stirring occasionally to prevent sticking.
During this time, the lentils and chickpeas will absorb liquid from the vegetable stock, thickening the soup's consistency.
Keep an eye on it; if it becomes too thick, just add a splash of vegetable stock or water to loosen it up.
You want the final texture to be hearty and slightly chunky, providing a comforting mouthfeel while still being soupy enough to enjoy.
This simmering process allows the flavors to meld beautifully, creating a rich and satisfying chili soup that's perfect for any occasion.
Enjoy the delightful aroma as it cooks!
Step 4. Stir in Lentils and Broth
Add the red split lentils to the pot after sautéing the onions and spices, mixing them thoroughly into the fragrant base.
Next, stir in 800ml of vegetable stock, making sure the lentils are fully submerged. This will ensure even cooking and a rich flavor.
Then, include a 400g can of chopped tomatoes to enhance the taste and provide extra moisture.
Bring the mixture to a boil, then reduce the heat and let it simmer for about 15 minutes.
Keep an eye on it and stir occasionally to prevent sticking, adjusting the liquid as needed for your preferred soup consistency.
You'll know it's ready when the lentils are tender and the flavors meld beautifully.
Step 5. Blend Until Smooth
Once the soup has simmered and the lentils are tender, it's time to blend until smooth.
Grab your stick blender or food processor to purée the soup, adjusting the consistency to your liking—smooth or slightly rough. If your blender's small, blend in batches, making sure not to overfill to avoid spills.
For a creamier result, add more chickpeas or lentils during blending, which boosts protein and thickness. Red lentils cook quickly, typically in 15-20 minutes, making them a convenient addition to your soup.
After blending, return the puréed mixture to the saucepan and stir in the drained chickpeas for extra texture and protein.
Finally, taste the soup and adjust the seasoning, adding salt, pepper, or spices as needed to elevate the overall flavor.
Enjoy your comforting red lentil chickpea chilli soup!
Final Thoughts
While you may have many soup options, the red lentil chickpea chili soup stands out for its hearty flavor and impressive nutritional benefits. Packed with protein and dietary fiber, it's a nutritious choice that fuels your body.
The base of red lentils and chickpeas cooks quickly, resulting in a creamy texture without dairy, making it perfect for vegan diets. The aromatic spices, like cumin and chili flakes, not only enhance flavor but also boost your metabolism.
Plus, it's versatile—feel free to add more vegetables or garnishes like fresh cilantro. Ideal for meal prep, this soup can be refrigerated for up to three days or frozen for months, ensuring you have satisfying meals ready whenever you need them. Additionally, the raw food diet emphasizes whole, unprocessed foods, which can further enhance the nutritional profile of your meals.
In the vast and diverse world of coffee, coffee alternatives, and tea, Olivia has found her calling. As an author and a dedicated coffee and tea aficionado, her work for Cappuccino Oracle reflects her profound love and understanding of the intricate complexities found within these beverages. Olivia’s passion for the subject serves as both a catalyst for her creativity and a connection point with her audience.
