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By Once Upon a Chef
Smoky Chickpea, Red Lentil & Vegetable Soup
Instructions
Prep:15minCook:15min
This warming, satisfying lentil and vegetable soup comes together in just 30 minutes.
Updated at: Sun, 21 Dec 2025 03:25:16 GMT
Nutrition balance score
Great
Glycemic Index
38
Low
Glycemic Load
11
Moderate
Nutrition per serving
Calories196 kcal (10%)
Total Fat6.7 g (10%)
Carbs29 g (11%)
Sugars7.2 g (8%)
Protein7.4 g (15%)
Sodium728.8 mg (36%)
Fiber5.5 g (20%)
% Daily Values based on a 2,000 calorie diet
Ingredients
6 servings
2 tablespoonsolive oil
1yellow onion
medium, finely chopped
4garlic cloves
minced
1carrot
large, diced
¼ teaspoonsmoked paprika
¾ teaspoonground cumin
4 cupslow-sodium vegetable broth
or chicken
1 x 14.5 ouncecan diced tomatoes
⅓ cupred lentils
½ teaspoondried thyme
2bay leaves
1 teaspoonsalt
¼ teaspoonfreshly ground black pepper
1 x 15.5 ouncecan chickpeas
drained and rinsed
1 cupvegetables
cooked, such as frozen peas or chopped green beans
Instructions
View on Once Upon a Chef
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