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🍽️ Warm Lentil and Chickpea Soup

227 kcal · 30 min · 4 servings

Ingredients

• 1 carrot
• 1 can chickpeas (240 g drained weight)
• 1 onion
• 1 garlic clove
• 1 tbsp olive oil
• 1 tbsp tomato paste
• 1 tsp freshly grated ginger
• 800 ml vegetable broth (vegan)
• 150 g red lentils
• 1 pinch cumin
• 1 pinch ground coriander
• 1 tbsp lime juice
• salt
• sugar
• cayenne pepper
• 1 tbsp finely chopped parsley

Instructions

1. 1. Peel the carrot and wash it thoroughly.
2. 2. Cut the carrot into small cubes.
3. 3. Place the chickpeas in a colander and let the can water drain off.
4. 4. Peel the onion and the garlic clove.
5. 5. Finely chop the onion and the garlic.
6. 6. Heat some oil in a pot.
7. 7. Sauté the onion and garlic mixture in the hot oil until soft and translucent (glassy).
8. 8. Stir the tomato paste into the vegetables.
9. 9. Sauté the tomato paste briefly.
10. 10. Add the ginger and the carrot cubes to the pot.
11. 11. Deglaze everything with the vegetable broth.
12. 12. Stir the lentils and chickpeas into the soup.
13. 13. Let the mixture simmer on low heat for 10 to 12 minutes.
14. 14. Stir the soup occasionally.
15. 15. Add a little more broth if the soup becomes too thick.
16. 16. Season the soup with cumin, coriander, lime juice, salt, sugar, and cayenne pepper to taste.
17. 17. Fold the parsley into the finished soup.
18. 18. Divide the soup among plates.
19. 19. Serve the soup as desired with toasted bread and a refreshing soy yogurt dip.

Nutrition per serving

• kcal: 227
• Protein: 14 g · Fett/Fat: 5 g · Carbs: 31 g