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Healthy Lemony Lentil & Chickpea Soup Recipe

This healthy lentil and chickpea soup is packed with bright lemony flavors, hearty red lentils, and nutritious spinach for a comforting yet light dish.
It's an easy-to-make, one-pot recipe perfect for busy weeknights or meal prepping.
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Prep Time 10 minutes
Cook Time 25 minutes
Course Soup
Cuisine Mediterranean
Servings 4
Calories 465 kcal

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

Storage: Store in an airtight container in the fridge for up to 5 days or freeze for up to 3 months.
Reheating: Reheat on the stove or microwave for 1-2 minutes until warmed through.
Tips: Red lentils work best for this recipe due to their quick-cooking nature and ability to break down into a creamy texture. Avoid substituting with green or brown lentils, as they may not yield the same consistency.

Nutrition

Serving: 2cupsCalories: 465kcalCarbohydrates: 72gProtein: 25gFat: 10gSaturated Fat: 2gSodium: 595mgFiber: 15gSugar: 3g
Keyword easy Mediterranean soup, healthy food recipes, healthy lentil soup recipe, lemon chickpea soup, quick spinach soup, vegetarian one-pot meals
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