If you’re looking for a lentil and chickpea soup that’s anything but bland, this is it. Inspired by Moroccan harira, it layers warm spices like cumin, smoked paprika, coriander, and cinnamon with the zing of fresh ginger for a bowl that’s deeply savory and genuinely satisfying. It’s vegetarian, packed with fiber and plant-based protein, and comes together in one pot in under an hour.
The spice list looks long, but most of it comes straight from the pantry, and the payoff is huge. Green or brown lentils both work, and you can swap the kale for spinach or any other sturdy green. It reheats beautifully all week, which makes it one of the best soups you can have in your meal prep rotation.
It’s a nice break from traditional warm winter flavors, too, with the spice and zing of fresh ginger, the richness of coriander, smoked paprika, cumin, and the warmth of cinnamon. I like the hardiness of kale in this soup but feel free to swap it for and sturdy green—even spinach. And if you can’t get your hands on green lentils, brown lentils work just as well. Enjoy!
Vegetarian Lentil and Chickpea Soup
Ingredients
- 2 tbsp olive oil
- 1 small onion, finely chopped
- 2 carrots, finely chopped
- 2 ribs celery, finely chopped
- 4 garlic cloves, minced
- 1 tbsp grated fresh ginger
- 2 tsp ground coriander
- 2 tsp smoked paprika
- 1 tsp ground cumin
- ½ tsp ground cinnamon
- ⅛ tsp red pepper flakes
- ½ tsp salt
- ¼ tsp freshly ground black pepper
- 4 cups vegetable broth
- 1 cup dried lentils (brown or green)
- 1 15-ounce can chickpeas, rinsed and drained
- 1 28-ounce can crushed tomatoes
- 2 cups kale, stems removed and leaves chopped
- ¼ cup finely chopped fresh cilantro
- ¼ cup finely chopped fresh parsley
Instructions
- In a large Dutch oven, heat the oil over medium-high heat until very hot. Add the onion, carrot, and celery and cook, stirring frequently, until beginning to soften, about 8 minutes. Reduce the heat to medium, add the garlic and ginger, and cook, stirring constantly, 1 minute. Stir in the coriander, paprika, cumin, cinnamon, pepper flakes, salt, and pepper, and cook, stirring constantly, for 30 seconds.
- Stir in the broth, chickpeas, and lentils; increase the heat to high and bring to boil. Reduce the heat to medium-low, cover (keeping the lid slightly open for steam to escape), and simmer until the lentils are just tender, about 20 minutes.
- Stir in the tomatoes and simmer, partially covered, stirring occasionally, for 10 minutes. Stir in the kale and continue to cook, partially covered, until the leaves are tender, about 5 more minutes. Take the Dutch oven off the heat and stir in the fresh cilantro and parsley. Season with salt and pepper to taste. Serve.
Notes
Nutrition
What to Serve With Lentil and Chickpea Soup
This soup is hearty enough on its own, but a few easy additions make it a complete meal:
- Double Coconut Jasmine Rice — serve the soup slightly thicker over a scoop of coconut jasmine rice for a bowl that’s filling and fragrant. The coconut and Moroccan spices are a natural match.
- Crusty bread — a thick slice of sourdough or a warm baguette is perfect for soaking up the broth.
- Pita, naan, or cornbread — all great for scooping. This tender cornbread is a surprisingly good match with the warm spices.
- Simple green salad — something light with lemon vinaigrette cuts through the richness. This everyday side salad with balsamic vinaigrette is an easy go-to.
- A dollop of plain yogurt — swirled in just before serving for a cooling contrast to the spice.
Frequently Asked Questions About Lentil and Chickpea Soup
Can I use red lentils instead of green or brown?
Red lentils will work but they break down much faster and create a thicker, smoother soup closer to a dal. Green or brown lentils hold their shape better and give more texture. If you use red, reduce the simmer time to about 12-15 minutes.
Is this soup vegan?
Yes, every ingredient in this recipe is vegan. Just make sure your vegetable broth is labeled vegan (most are), and skip the yogurt garnish if you’re serving it to vegans.
How long does lentil and chickpea soup keep in the fridge?
It keeps well for up to 5 days in an airtight container. The flavors deepen as it sits. Reheat on the stovetop over medium-low with a splash of water or broth if it’s thickened.
Can I freeze this soup?
Yes. Let it cool completely, then freeze in portions for up to 3 months. Thaw overnight in the fridge and reheat on the stovetop. The lentils may soften slightly but the flavor stays great.
What’s the serving size and how many calories per serving?
The recipe makes 6 servings. Each serving is approximately 199 calories with 11g protein and 11g fiber.
Can I make this in a slow cooker?
Yes. Sauté the aromatics and spices on the stovetop first (the blooming step matters for flavor), then add everything except the kale and fresh herbs to the slow cooker. Cook on low for 6-8 hours or high for 3-4 hours. Stir in the kale and herbs in the last 20 minutes.
Delicious! Great flavors and love how much nutrition is packed in. The ingredient list looked long to me at first glance, but it did not take me long to prepare at all. This recipe is a keeper!
Absolutely love this recipe! And its very high in protein which is plus!
Excellent!! I am so happy with the flavor of this soup. Such a simple recipe but so delicious! Thank you!
Wait until you see how your house smells! It is so lovely. The stew is very hearty . We discovered a version of this at a high end hotel in Mammoth and ate it 3 days in a row. Makes plenty of stew, froze part of it for later date. Served with crusty bread. Heaven.
I made this last week and it was delicious.
I made the Lentil and Chickpea Soup, and my son absolutely loved it! Thanks so much for sharing this recipe.
Excellent recipe! Hearty and delicious. Definitely will make this again. Thank you!
OMG, this soup sounds amazing! Love the Moroccan spices, especially the cinnamon twist. Definitely trying this out this week for my meal prep. Perfect cozy winter food!