Lemony Lentil & Chickpea Soup

Ingredients

• 1 medium Yellow Onion (diced)
• 2 ribs Celery (diced)
• 3 cloves Garlic (peeled and minced)
• 2 tablespoons Fresh Thyme (roughly chopped)
• 1 teaspoon Dried Oregano
• 2 cups Baby Spinach (packed, roughly chopped)
• 1 piece Large Lemon (zest (≈1 tbsp) and juice (≈3 tbsp))
• 1.5 cups Red Lentils (rinsed and inspected)
• 6 cups Low Sodium Vegetable Broth
• 1 can Canned Chickpeas (15.5 oz, drained and rinsed)
• 2 tablespoons Olive Oil (extra virgin)
• 1 teaspoon Kosher Salt
• 0.5 teaspoon Freshly Ground Black Pepper

Instructions

1. Prepare Vegetables and Lemon

   Dice the onion and celery, peel and mince the garlic, zest the lemon (≈1 tbsp) and juice it (≈3 tbsp), rinse the red lentils in a fine mesh sieve, and set all components aside.

   Time: PT5M

2. Sauté Aromatics

   Heat 2 tbsp olive oil in a large pot over medium heat. Add the diced onion and celery and sauté 4–5 minutes until the onion becomes translucent.

   Time: PT5M

   Temperature: medium

3. Add Garlic

   Add the minced garlic to the pot and sauté an additional 1 minute, stirring constantly.

   Time: PT1M

   Temperature: medium

4. Combine Main Ingredients

   Stir in the rinsed red lentils, 6 cups low‑sodium vegetable broth, drained chickpeas, fresh thyme, dried oregano, kosher salt, and freshly ground black pepper.

   Time: PT1M

   Temperature: medium

5. Simmer the Soup

   Bring the mixture to a gentle simmer, then cover the pot and cook for 15 minutes, stirring occasionally.

   Time: PT15M

   Temperature: simmer

6. Add Spinach

   Add the packed baby spinach and cook for 5–8 minutes, stirring until the greens are lightly wilted and the lentils have softened further.

   Time: PT7M

   Temperature: medium

7. Finish with Lemon

   Remove the pot from heat. Stir in the freshly squeezed lemon juice and lemon zest until evenly distributed.

   Time: PT1M

8. Serve

   Ladle the soup into bowls. Optional: garnish with extra fresh thyme leaves and a sprinkle of black pepper.

   Time: PT1M

Nutrition Facts

Calories

236

Protein

8 g

Carbohydrates

25 g

Fat

7 g

Fiber

6 g

Ingredient Substitutions

• Instead of Yellow Onion: White onion
• Instead of Celery: Celery stalk
• Instead of Garlic: Garlic powder (½ tsp)
• Instead of Fresh Thyme: 2 teaspoons dried thyme
• Instead of Dried Oregano: Fresh oregano (1 tsp)
• Instead of Baby Spinach: Kale, Swiss chard
• Instead of Large Lemon: Freshly squeezed bottled lemon juice (not recommended)
• Instead of Red Lentils: Green or brown lentils (longer cooking)
• Instead of Low Sodium Vegetable Broth: Water + vegetable bouillon
• Instead of Canned Chickpeas: Cooked dried chickpeas (≈1 cup)
• Instead of Olive Oil: Canola oil, vegetable oil
• Instead of Kosher Salt: Sea salt
• Instead of Freshly Ground Black Pepper: Pre‑ground black pepper

Equipment Needed

• Large Pot
• Cutting Board
• Chef's Knife
• Measuring Cups
• Measuring Spoons
• Fine Mesh Sieve
• Wooden Spoon
• Citrus Zester
• Citrus Juicer
• Ladle

Critical Steps — Do Not Skip

• Sauté aromatics until onion is translucent
• Simmer the soup for 15 minutes with lid on
• Add spinach and cook until wilted
• Finish with fresh lemon juice and zest

Chef Tips from the Video

• Rinse red lentils thoroughly to remove dust and any broken pieces.
• Use freshly squeezed lemon juice and zest for the brightest flavor; bottled juice lacks aroma.
• If you prefer a smoother texture, blend half the soup with an immersion blender before adding spinach.

Troubleshooting

Storage

Refrigerator: Store in airtight containers for 4–5 days.

Freezer: Freeze in freezer‑safe containers for up to 3 months.

Room temperature: Do not store at room temperature; refrigerate promptly.

Make-Ahead Tips

• The soup reheats beautifully; simply thaw in the fridge overnight and warm on the stove or in the microwave.
• For a thicker texture, blend a small portion of the soup with an immersion blender before storing.

Frequently Asked Questions