This vibrant curried chickpea soup is a cozy, flavorful, and nutrient-packed dish perfect for any day of the week.
Rich in plant-based protein and fiber from chickpeas and lentils, it’s naturally low in saturated fat while providing healthy fats from coconut milk.
Quick, easy, and comforting, it’s ideal for meal prep or a wholesome weeknight dinner.
Healthy Curried Chickpea Soup
Equipment
- 1 large soup pot (6–8 quarts)
- 1 cutting board
- 1 chef’s knife
- 1 measuring cup
- 1 tablespoon measure
- 1 teaspoon measure
- 1 wooden spoon or spatula
- 1 grater (for ginger)
Ingredients
- 1 tablespoon olive oil
- 1 yellow onion chopped
- 2 large carrots peeled and chopped
- 2 stalks celery chopped
- ½ teaspoon ground turmeric
- 1½ teaspoons curry powder
- 1 teaspoon smoked paprika
- 4 cloves garlic minced
- 1- inch piece fresh ginger grated
- 6 cups vegetable broth
- 2 15 oz cans chickpeas, drained and rinsed
- 1 13.5 oz can unsweetened coconut milk
- 1 cup split red lentils
- 1 cup baby spinach
- 1 tablespoon fresh lemon juice
- Salt and pepper to taste
Instructions
- Heat the Olive Oil: Place a large soup pot over medium heat and pour in 1 tablespoon of olive oil. Allow the oil to warm for about 1–2 minutes until it shimmers slightly. This step helps release the natural flavors of the vegetables and ensures the spices bloom evenly later. Avoid overheating, as this can cause the oil to smoke.
- Sauté the Aromatic Vegetables: Add the chopped yellow onion, peeled and chopped carrots, and chopped celery to the heated oil. Stir frequently with a wooden spoon to coat the vegetables evenly in oil. Cook for 7–10 minutes until the onions become translucent, and the carrots and celery soften slightly. This step builds the foundation of flavor, creating a rich, aromatic base for the soup.
- Toast the Spices: Sprinkle ½ teaspoon of ground turmeric, 1½ teaspoons of curry powder, and 1 teaspoon of smoked paprika over the softened vegetables. Stir constantly for 1–2 minutes to toast the spices, releasing their essential oils and deepening the flavor. Be careful not to burn the spices; they should smell fragrant and warm, giving the soup its signature golden hue.
- Add Garlic, Ginger, and Lentils: Stir in 4 minced garlic cloves and the grated 1-inch piece of fresh ginger. Continue to cook for another 1–2 minutes until the mixture is fragrant. Then, add 1 cup of split red lentils, stirring well to coat them in the spiced vegetable mixture. This ensures that the lentils absorb flavor as they cook, creating a creamy texture once simmered.
- Incorporate Chickpeas and Broth: Add the drained and rinsed chickpeas (2 cans, 15 oz each) to the pot. Pour in 6 cups of vegetable broth, stirring gently to combine all ingredients. Increase the heat to bring the mixture to a gentle boil. This step combines the protein-rich chickpeas and the broth, which will become the soup’s flavorful base.
- Simmer the Soup: Once the soup reaches a boil, reduce the heat to medium-low and cover the pot with a lid. Allow it to simmer for 15 minutes, stirring occasionally. During this time, the red lentils will break down and thicken the soup, while the chickpeas soften. The aroma of curry, turmeric, and ginger will fill the kitchen, signaling the flavors are melding beautifully.
- Add Coconut Milk and Spinach: Remove the pot from heat temporarily. Stir in 1 can (13.5 oz) of unsweetened coconut milk and 1 cup of fresh baby spinach. Mix gently until the spinach wilts slightly and the soup becomes creamy and smooth. The coconut milk adds rich, velvety texture and subtle sweetness, balancing the warmth of the spices.
- Finish with Lemon Juice and Seasoning: Add 1 tablespoon of fresh lemon juice to brighten the flavors. Taste the soup carefully, and season with salt and pepper to your preference. Adjusting seasoning at this stage ensures the soup has a perfectly balanced, savory, and slightly tangy flavor profile.
- Rest and Serve: Cover the soup and let it sit for 2–3 minutes before serving. This allows the flavors to meld further and the spinach to fully soften. Serve hot in bowls, optionally garnished with fresh herbs or a drizzle of coconut milk. The soup pairs wonderfully with crusty bread or a side salad for a complete, nourishing meal.
Notes
- This soup is versatile—feel free to adjust spices or vegetables based on preference.
- Red lentils naturally thicken the soup; yellow lentils or split peas can be substituted.
- Full-fat coconut milk adds richness, while light coconut milk reduces calories.
- Freshly grated ginger gives bright, fresh flavor; pre-minced ginger can be used in a pinch.
- Taste and adjust seasoning at the end—lemon juice and salt enhance the flavors.
- The soup can be made ahead and tastes even better the next day.
- Optional toppings like fresh cilantro, toasted nuts, or roasted chickpeas add texture and presentation appeal.
Chef’s Secrets For Maximum Flavor
To elevate this soup, start by gently sautéing the vegetables until they are golden and slightly caramelized.
This step releases natural sugars that deepen the flavor base.
Toasting the spices briefly in the pot before adding liquids brings out their essential oils, creating a more aromatic and layered soup.
For extra richness, swirl in a bit of coconut cream or top with a sprinkle of toasted nuts or seeds before serving.
Using homemade or high-quality vegetable broth also greatly enhances the overall taste.
Serving Suggestions To Impress Guests
This soup is perfect served hot with crusty whole-grain bread, warm naan, or garlic flatbreads.
For a complete meal, pair it with a simple side salad of arugula, cucumber, and cherry tomatoes dressed with lemon vinaigrette.
Garnish individual bowls with fresh cilantro, a drizzle of coconut milk, or a few roasted chickpeas for added texture.
It also pairs beautifully with steamed rice or quinoa if you want a heartier, one-bowl meal that is filling and satisfying.
Storage Tips To Keep Fresh
Store leftovers in an airtight container in the refrigerator for up to 4 days.
The soup thickens as it sits, so add a splash of water, vegetable broth, or coconut milk when reheating to restore its creamy texture.
This soup also freezes exceptionally well: portion it into freezer-safe containers for up to 3 months.
Thaw in the fridge overnight and reheat gently on the stove, stirring occasionally.
Avoid microwaving at high power, as it may separate the coconut milk slightly.
Frequently Asked Questions
1. Can I make this soup in a slow cooker?
Yes! Sauté the vegetables and toast the spices first, then transfer everything to a slow cooker.
Add the chickpeas, lentils, and broth, and cook on low for 4–5 hours or high for 2–3 hours. Stir in coconut milk and spinach at the end to prevent overcooking.
2. Can I use canned lentils instead of dried red lentils?
You can, but canned lentils are already cooked, so add them near the end of cooking to avoid them becoming mushy. Adjust the cooking time of the soup accordingly, as the lentils will only need to warm through.
3. How spicy is this soup?
This recipe is mild and warming thanks to the curry powder and smoked paprika.
If you prefer more heat, you can add a pinch of cayenne pepper, a dash of chili powder, or some fresh chopped chili while sautéing the vegetables.
4. Can I make this soup gluten-free?
Absolutely! All ingredients in this recipe are naturally gluten-free. Just ensure your vegetable broth or any optional garnishes, like croutons, are labeled gluten-free.
5. How can I make this soup creamier or richer?
For extra creaminess, use full-fat coconut milk or add a dollop of coconut cream just before serving.
You can also blend a portion of the soup using an immersion blender to create a smooth, velvety texture while leaving some lentils and chickpeas whole for bite and body.
