Healthy Curried Chickpea Soup
A creamy, satisfying, and protein-rich vegan soup featuring chickpeas, red lentils, and coconut milk, infused with warming spices like turmeric, curry, and ginger. Quick to prepare and perfect for weeknight dinners, this soup is fiber-packed, low in saturated fat, and ideal for meal prep.
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.
