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Dinner recipe · from the recipe book

Chickpea and Lentil Tomato Soup with Cumin

A hearty, gently spiced tomato soup with tender chickpeas, silky red lentils and soft carrot, celery and onion, brightened with lemon and parsley.

Chickpea and Lentil Tomato Soup with Cumin

Ingredients

  • 2 tbsp27 gOlive oil
  • 1½ medium160 gYellow oniondiced
  • 2½ medium150 gCarrotsdiced
  • 2½ stalks100 gCelerydiced
  • 4 cloves12 gGarlicminced
  • 2 tbsp32 gTomato paste
  • 2 tsp4 gGround cumin
  • 1¼ tsp3 gPaprika (sweet or smoked)
  • ½ tsp1 gCrushed red pepper
  • 14½ oz411 gDiced tomatoes, canned
  • 3¼ cups700 gVegetable broth
  • 1⅔ cups400 gWater
  • ¾ cup150 gRed lentils, dryrinsed
  • 1½ cans, drained380 gChickpeas, canned, drained and rinsed
  • 3 cups loosely packed90 gBaby spinach
  • 2 tbsp30 gLemon juice
  • ¼ cup chopped15 gFresh parsleychopped
  • ¼ tsp2 gSalt
  • ½ tsp1 gBlack pepper
  • ⅓ cup crumbled60 gFeta cheesecrumbled

Steps

  1. Prepare first: dice the onion, carrot and celery, mince the garlic, rinse the red lentils, chop the parsley and crumble the feta.
  2. Heat two-thirds of the olive oil in a large pot over medium heat. Add the onion, carrot and celery and cook, stirring, until softened, about 8 minutes.
  3. Add the garlic, tomato paste, cumin, paprika and red pepper flakes and stir for 1 minute until fragrant and the paste darkens slightly.
  4. Pour in the diced tomatoes, vegetable broth and water, then stir in the red lentils. Bring to a boil, lower the heat and simmer, partly covered, for 20 minutes, stirring now and then, until the lentils break down.
  5. Add the chickpeas and simmer 10 minutes more, until the soup thickens and the chickpeas are heated through.
  6. Stir in the spinach until wilted, then season with the lemon juice, salt and black pepper.
  7. Ladle into bowls and top each with the parsley, the feta and a drizzle of the remaining one-third of the olive oil.

Check labels: Gluten-free when you buy vegetable broth labeled gluten-free.

Contains: Milk. Some brands contain gluten.

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Saved in the Every Helping recipe book on October 24, 2026.

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