High-Protein and High-Fiber Chickpea and Lentil Soup


Soups often come at the start of a meal or enjoyed for lunch or a snack. This protein-packed chickpea and lentil soup is hefty enough to be the main course of any meal. It is full of vegetables, fiber, and protein so that you not only stay full but also feel light and nourished after eating it. Enjoy with your choice of addition chopped veggies, such as zucchini, bell peppers, or even beets.

A bowl of glow:

Lentils: are an excellent source of soluble and insoluble fiber, effectively helping to prevent digestive and cardiovascular disorders. They also contribute to lowering cholesterol and maintaining blood sugar levels. Low on the glycemic index, lentils release their sugars slowly, keeping you fuller and more balanced for longer.

Chickpea and Lentil Soup

by Aylin @ GlowKitchen

Cook Time: 35 minutes

Keywords: soup vegan vegetarian lentils chickpeas

Ingredients (Serves 6)

  • 1 cup green lentils
  • 1 cup canned chickpeas, rinsed and drained
  • 1 small onion, chopped
  • 1 carrot, diced
  • 1 full tablespoons tomato paste
  • 1 stick celery, diced
  • 4 cups water
  • 2 tablespoons olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon sweet paprika
  • 1/8 teaspoon cumin


Soak the lentils overnight or one hour before making the soup. This helps to release some of the starch and enzyme inhibitors that otherwise make them hard to digest. Rinse and drain.


Heat a medium-sized pot to medium-high and add the oil. Add the onion, carrot and celery. Cook until they become transparent. Add tomato paste, lentils, and chickpeas and stir and cook another 2 minutes.


Add water, salt, pepper, paprika and cumin. Stir and place a lid on the pot. Once the mixture reaches a boil, reduce the heat to a simmer. Cook until the lentil is tender — about 25 minutes.


Bon Appetit!

xo Aylin

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