Best Red Lentil Chickpea Garbanzo Chili Soup Recipes

RED LENTIL, CHICKPEA & CHILLI SOUP

Red lentil, chickpea & chilli soup image

Come home to a warming bowlful of this filling, low-fat soup

Provided by Good Food team

Categories Dinner, Lunch, Main course, Soup

Time 35m

Number Of Ingredients 10

Ingredients

2 tsp cumin seeds
large pinch chilli flakes
1 tbsp olive oil
1 red onion, chopped
140g red split lentils
850ml vegetable stock or water
400g can tomatoes, whole or chopped
200g can chickpeas or ½ a can, drained and rinsed (freeze leftovers)
small bunch coriander, roughly chopped (save a few leaves, to serve)
4 tbsp 0% Greek yogurt, to serve

Steps:

Heat a large saucepan and dry-fry 2 tsp cumin seeds and a large pinch of chilli flakes for 1 min, or until they start to jump around the pan and release their aromas.
Add 1 tbsp olive oil and 1 chopped red onion, and cook for 5 mins.
Stir in 140g red split lentils, 850ml vegetable stock or water and a 400g can tomatoes, then bring to the boil. Simmer for 15 mins until the lentils have softened.
Whizz the soup with a stick blender or in a food processor until it is a rough purée, pour back into the pan and add a 200g can drained and rinsed chickpeas.
Heat gently, season well and stir in a small bunch of chopped coriander, reserving a few leaves to serve. Finish with 4 tbsp 0% Greek yogurt and extra coriander leaves.

Nutrition Facts : Calories 222 calories, Fat 5 grams fat, Carbohydrate 33 grams carbohydrates, Sugar 6 grams sugar, Fiber 6 grams fiber, Protein 13 grams protein, Sodium 0.87 milligram of sodium

RED LENTIL, CHICKPEA (GARBANZO) & CHILI SOUP

Red Lentil, Chickpea (Garbanzo) & Chili Soup image

Make and share this Red Lentil, Chickpea (Garbanzo) & Chili Soup recipe from Food.com.

Provided by English_Rose

Categories Lunch/Snacks

Time 35m

Yield 4 serving(s)

Number Of Ingredients 10

Ingredients

2 teaspoons cumin seeds
1 large pinch chili flakes
1 tablespoon olive oil
1 red onion, chopped
5 ounces split red lentils
3 1/2 cups vegetable stock
1 (14 ounce) can chopped tomatoes
7 ounces cooked chickpeas, drained and rinsed
1/2 ounce cilantro, chopped
4 tablespoons 0% Greek yogurt, to serve

Steps:

Heat a large saucepan and dry fry the cumin seeds and chili flakes for 1 min or until they start to jump around the pan and release their aromas.
Add the oil and onion, and cook for 5 minutes
Stir in the lentils, stock and tomatoes, then bring to the boil. Simmer for 15 mins until the lentils have softened.
Whizz the soup with a stick blender or in a food processor until it is a rough puree, pour back into the pan and add the chickpeas.
Heat gently, season well and stir in the cilantro.
Finish with a spoonful of the greek yogurt.

Nutrition Facts : Calories 247.6, Fat 4.8, SaturatedFat 0.6, Sodium 160, Carbohydrate 39.5, Fiber 14.9, Sugar 4.5, Protein 13

SPICY LENTIL & CHICKPEA STEW

Spicy Lentil & Chickpea Stew image

This recipe came to me from a friend who had worked at a health food store. I changed a few things until I found a version that my family loved. My son doesn't like things too spicy, so I make the stew milder for him and add a sprinkle of extra spice in mine. My husband, who farms, works outdoors for long hours at a time and finds this soup hearty enough to keep him satisfied. -Melanie MacFarlane, Bedeque, Prince Edward Island

Provided by Taste of Home

Categories Dinner

Time 8h25m

Yield 8 servings (2-3/4 quarts).

Number Of Ingredients 12

Ingredients

2 teaspoons olive oil
1 medium onion, thinly sliced
1 teaspoon dried oregano
1/2 teaspoon crushed red pepper flakes
2 cans (15 ounces each) garbanzo beans or chickpeas, rinsed and drained
1 cup dried lentils, rinsed
1 can (2-1/4 ounces) sliced ripe olives, drained
3 teaspoons smoked paprika
4 cups vegetable broth
4 cans (8 ounces each) no-salt-added tomato sauce
4 cups fresh baby spinach
3/4 cup fat-free plain yogurt

Steps:

In a small skillet, heat oil over medium-high heat. Add onion, oregano and pepper flakes; cook and stir until onion is tender, 8-10 minutes. Transfer to a 5- or 6-qt. slow cooker., Add chickpeas, lentils, olives and paprika; stir in broth and tomato sauce. Cook, covered, on low 8-10 hours, until lentils are tender. Stir in spinach. Top servings with yogurt.

Nutrition Facts : Calories 266 calories, Fat 4g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 712mg sodium, Carbohydrate 45g carbohydrate (11g sugars, Fiber 10g fiber), Protein 14g protein. Diabetic Exchanges

LENTIL CHILI SOUP

Lentil Chili Soup image

My wife recently attended a "soup seminar," put on by The County Extension Service. Here's one that she brought home that I liked quite a bit and she was crazy about it. Simple and easy. Enjoy.

Provided by Bone Man

Categories Lentil

Time 1h10m

Yield 8 cups, 8 serving(s)

Number Of Ingredients 10

Ingredients

1 1/2 teaspoons vegetable oil
1 tablespoon fresh garlic, chopped
2 cups onions, chopped
1 lb frozen carrots, crinkle cut slices
12 ounces dry lentils (1 1/2 cups)
4 cups low-sodium V8 juice
5 cups water
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1 teaspoon dried oregano

Steps:

Pour the vegetable oil into a large cooking pot or dutch oven. Over medium-high heat, saute the onion and garlic until golden, about 2-3 minutes.
Add remaining ingredients and stir. Bring to a boil and then reduce the heat to a simmer.
Cook uncovered until the lentils are tender, about 45 minutes.
Serve.

Nutrition Facts : Calories 224.5, Fat 1.8, SaturatedFat 0.2, Sodium 132.1, Carbohydrate 40.2, Fiber 16.5, Sugar 9.9, Protein 12.6