If you’ve been searching for a dish that’s both nourishing and satisfying, this lemony lentil and chickpea soup is your answer. Filled with wholesome ingredients, it’s the perfect balance of vibrant flavors and hearty comfort.
If you’re planning a weeknight dinner or meal prepping for busy days, this healthy food recipe will quickly become a staple in your kitchen.
Why This Healthy Recipe Stands Out
This soup is more than just a bowl of warmth—it’s a powerhouse of nutrition. Lentils and chickpeas are rich in plant-based protein and fiber, making it a filling option that supports a balanced diet.
The addition of fresh spinach, lemon juice, and zest gives it a bright, refreshing twist that’s ideal for any season. Plus, it’s a one-pot meal, which means minimal cleanup and maximum flavor.
STOP BUYING GREENS: This Machine Grows $1000s Worth Automatically
✓ Set It & Forget It: Fully Automated Growing
✓ From Seed to Harvest in Days - No Experience Needed
✓ Grow Premium Microgreens Worth $50/lb Year-Round
Note: This is an affiliate link and we may earn a small commission if you purchase at no additional cost. This helps keep our website free to use.
With simple ingredients like red lentils, canned chickpeas, and a handful of fresh herbs, you can create a dish that feels both indulgent and wholesome. The red lentils break down into a velvety texture, eliminating the need for blending, while the lemon zest adds a zippy finish.
Tips for Perfecting This Soup
Getting the most out of this recipe is easy when you follow a few key tips:
- Choose Red Lentils: They cook quickly and soften into a creamy consistency, making them the best choice for this recipe. Avoid swapping for green or brown lentils, as they won’t achieve the same texture.
- Use Fresh Lemon Juice: For the brightest flavor, squeeze fresh lemons rather than using bottled juice. The zest enhances the citrusy notes even further.
- Don’t Skip the Herbs: Fresh thyme and oregano add depth to the flavor. Save a little extra for garnish to make the dish pop.
By sticking to these small details, you’ll elevate the dish from simple to sensational.
How to Modify for Different Diets
This recipe is inherently vegan, but it’s easy to adapt further for specific dietary preferences or needs.
- Gluten-Free: This soup is naturally gluten-free, so it’s an excellent option for those avoiding gluten.
- High-Protein Boost: Add a scoop of protein powder designed for savory dishes, or toss in extra chickpeas to make it even more filling.
- Lower Carb: Reduce the quantity of lentils and replace them with cauliflower rice to cut back on carbs while keeping the hearty texture intact.
No matter your dietary needs, this soup can be customized to suit your lifestyle.
Meal Prep & Storage Tips
This lemony lentil and chickpea soup is ideal for meal prep. It stores well, making it a convenient choice for lunches or dinners throughout the week.
- Refrigeration: Store in an airtight container for up to 5 days. Reheat on the stove or in the microwave until warmed through.
- Freezing: Freeze in individual portions for up to 3 months. Thaw overnight in the fridge before reheating.
- Batch Cooking: Double the recipe to ensure you have plenty of leftovers. It’s a lifesaver on busy nights when you want something healthy but don’t have time to cook.
The soup’s flavors deepen over time, so it often tastes even better the next day.
Why This Soup Is a Must-Try
Few dishes combine health, flavor, and simplicity as effortlessly as this lemony lentil and chickpea soup. It’s the kind of recipe you can rely on for both everyday meals and special occasions.
By using affordable, nutrient-packed ingredients, this dish is as budget-friendly as it is delicious. It’s a true celebration of food that nourishes the body and delights the palate.
Healthy Lemony Lentil & Chickpea Soup Recipe
Equipment
- Large stockpot or Dutch oven
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion diced
- 2 celery ribs diced
- 3 garlic cloves minced
- 6 cups low-sodium vegetable broth
- 1 ½ cups red lentils rinsed and picked over
- 1 15.5-ounce can chickpeas, drained and rinsed
- 1 teaspoon dried oregano
- 2 tablespoons chopped fresh thyme plus more for garnish
- 1 teaspoon kosher salt
- ½ teaspoon freshly ground black pepper plus more for garnish
- 2 cups packed spinach or kale roughly chopped
- Zest and juice of 1 lemon about 1 tablespoon zest + 3 tablespoons juice
Instructions
- Cook the Vegetables: Heat the olive oil in a large stockpot or Dutch oven over medium heat. Add the diced onion and celery, stirring occasionally, and cook for 4 to 5 minutes until the onion is soft and translucent. Stir in the minced garlic and cook for an additional minute to release its aroma.
- Simmer the Soup: Pour in the vegetable broth and add the red lentils, chickpeas, oregano, thyme, salt, and black pepper. Stir everything together, then bring the mixture to a gentle simmer. Cover the pot and let it cook for about 15 minutes, stirring occasionally, until the lentils soften and start to break apart.
- Incorporate the Greens: Stir in the chopped spinach or kale, allowing it to cook for another 5 to 8 minutes. The greens should wilt and blend well into the soup while the lentils achieve a creamy texture.
- Add the Finishing Touches: Remove the pot from the heat and stir in the lemon zest and juice. Taste the soup and adjust the seasoning, adding more salt or pepper if needed. Serve warm, garnished with extra thyme and freshly ground black pepper for added flavor.
Notes
Nutrition
Nancy has been a plant person from an early age. That interest blossomed into a bachelor’s in biology from Elmira College and a master’s degree in horticulture and communications from the University of Kentucky. Nancy worked in plant taxonomy at the University of Florida and the L. H. Bailey Hortorium at Cornell University, and wrote and edited gardening books at Rodale Press in Emmaus, PA. Her interests are plant identification, gardening, hiking, and reading.