Best 2 Heart Healthy Chickpea Lentil Tomato Soup Recipes

Indulge in a delightful culinary journey with our collection of heart-healthy and flavorful recipes centered around a comforting chickpea, lentil, and tomato soup. Embark on a culinary adventure that caters to your health-conscious desires without compromising on taste. Discover a symphony of textures and flavors as chickpeas and lentils come together in a rich tomato broth, complemented by a medley of aromatic spices. Elevate your culinary skills with our step-by-step guide, ensuring a wholesome and satisfying meal. Explore variations that include a zesty lemon-tahini dressing, a creamy avocado-cilantro sauce, and a crunchy crouton topping. Each element adds a unique dimension, creating a symphony of flavors that will tantalize your taste buds. Whether you're seeking a quick and easy weeknight meal or a hearty soup to warm your soul on a chilly day, our chickpea, lentil, and tomato soup recipes offer a delightful and nutritious option for every occasion.

Here are our top 2 tried and tested recipes!

MOROCCAN CHICKPEA LENTIL STEW

Moroccan Chickpea Lentil Stew image

This Moroccan-spiced stew is packed with chickpeas, lentils, tomatoes and sweet potatoes. It's gluten free, vegan, and ready in about 45 minutes. Delicious as leftovers and best served with warm pita or flatbread!

Provided by Lexi

Categories Dinner

Time 55m

Number Of Ingredients 15

Ingredients

2 tbsp olive oil
1 yellow onion, diced
1 tbsp minced garlic (2-3 cloves)
2 cups diced sweet potato (2-3 potatoes depending on size)
4 cups vegetable broth
1 can diced tomatoes
1/2 cup dry green or brown lentils
¾-1 tsp salt
½ tsp cumin
¼ tsp ground ginger
¼ tsp coriander
¼ tsp cinnamon
⅛ tsp cayenne
1 15 oz. can chickpeas, drained and rinsed
Optional toppings: yogurt, fresh parsley or cilantro

Steps:

Preheat soup pot or dutch oven over medium heat. Add oil.
Once oil is heated, add onions and sauté for 5-7 minutes. Add garlic and continue cooking for 2-3 minutes.
Stir in sweet potatoes and cook for 5-6 minutes.
Add broth, tomatoes, lentils, and all dry spices and stir well. Bring to a boil, then reduce to a simmer and cook for 25 minutes, stirring occasionally, until lentils are fully cooked.
Add chickpeas and cook for an additional 5 minutes.
Serve with a drizzle of plain yogurt and fresh herbs.

Nutrition Facts : Calories 414 calories, Sugar 12.1 g, Sodium 1487.8 mg, Fat 13.2 g, SaturatedFat 3 g, TransFat 0 g, Carbohydrate 57.5 g, Fiber 10.7 g, Protein 19.8 g, Cholesterol 9.3 mg

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

Tips:

Use high-quality ingredients: Fresh vegetables, lentils, and chickpeas will make a big difference in the flavor of your soup.
Don't be afraid to experiment with spices: A variety of spices, such as cumin, coriander, and paprika, can add depth and flavor to the soup.
Let the soup simmer for a while: This will allow the flavors to meld and develop.
Serve the soup with a variety of toppings: Croutons, grated cheese, and chopped fresh herbs can all add extra flavor and texture to the soup.

Conclusion:

This heart-healthy chickpea lentil tomato soup is a delicious and nutritious meal that is perfect for a cold winter day. It is packed with flavor and is a great way to get your daily dose of vegetables. With its combination of chickpeas, lentils, tomatoes, and spices, this soup is sure to be a hit with everyone at your table.