Red Lentil and Chickpea Soup

Red Lentil & Chickpea Soup -

Red Lentil and Chickpea Soup

This Red Lentil and Chickpea Soup is filling, nourishing and just what you need after indulging after the holidays.  There’s a delicious base flavoured with roasted red pepper, veg stock and coconut milk. The fibre rich  lentils and chickpeas give it body, along with kale.  And, did I mention that this one is vegan, gluten free and dairy free?  Healthy can be tasty!

Happy New Year everyone!  How was your holiday?  Was it food filled to the max?  I know mine was.  By the time New Year’s Day rolled around, I don’t think I could stuff another bite in my piehole.  For reals.  I tried to maintain my exercise routine over the holidays, but, like most people, there was some overindulging and no amount of exercise could counterbalance all dem cookies 😀  So, now, I just want to get back into some normal eating habits – you know, veggies, beans and the occasional glass of wine (for antioxidants, of course 😉 ).

Red Lentil and Chickpea Soup -

With the start of a new year means breaking out my new planner.  Woo hoo!  The geek in me is rejoicing!  Do you use a planner?  If ya do, is it an electronic one or old school?  I like to rock the old school planner.  Nothing like putting stuff on paper.  I like to write it down.  I like to hold the planner in my hands.  I like to stick my nose in the middle of it and smell.  What?  Did I just say that?  What is it about the smell of paper?  Especially in a book. Don’t even get me started, lol!

Red Lentil and Chickpea Soup -

Anyway, with planner in hand and a new year to have a fresh start, I’m determined to make this a good one!  Do you have any resolutions or goals?  I know some people don’t like to make resolutions because when they are broke, it leads to disappointment and you end up feeling crappy about it.  But, I still make ’em anyway.  Hey, I like tradition, what can I say?

Last year, I wanted to read more, to make more time for it and I definitely did do that.  This year, I’d love to increase my reading even more.  Over the holiday I read In a Dark Dark Wood by Ruth Ware.  It turned out to be an awesome book, though not really scary as the blurb on the cover would allow you to think, but still entertaining, nonetheless.  So, I went ahead and picked up another book by the same auther, The Woman in Cabin 10 – stay tuned for thoughts on that one.   Along with more reading, I’d love to stop swearing (good luck with that) and to reduce food waste.  Waste not, want not, right?

Red Lentil and Chickpea Soup -

Ok, onto the good stuff.  How ’bout this Red Lentil and Chickpea Soup?  It’s a yummy one.  It’s filling, but doesn’t weigh you down.  It’s perfect for lunch or for dinner with a grilled cheese sandwich….dunked, of course.

Red Lentil & Chickpea Soup -

I’m a big fan of beans and lentils and regularly use them.  They are super good for ya and inexpensive so my pantry is always packed with all sorts of them.  I’ve included both red lentils and chickpeas here (twice as nice, right?)  The base of this is really delicious; it’s flavoured with coconut milk, stock and roasted red peppers, along with aromatics such as onion and garlic, of course.  The roasted red peppers give a little vinegar tang and the curry paste and chili flakes give a little heat.   The kale adds heartiness, but also provides a lovely colour contrast to the soup.  This one would be lovely making on Sunday and eating throughout the week, which I often do.

Red Lentil & Chickpea Soup -

Cheers to a wonderful 2017, everyone!  I’m hoping to bring you more delicious recipes this year, mostly healthy and a few indulgent ones for good measure!  Until next time, take care and chit chat again soon 🙂


Red Lentil and Chickpea Soup -

Print Recipe
Red Lentil and Chickpea Soup
This Red Lentil and Chickpea Soup is filling, nourishing and just what you need after indulging after the holidays. There's a delicious base flavoured with roasted red pepper, veg stock and coconut milk. The fibre rich lentils and chickpeas give it body, along with kale. And, did I mention that this one is vegan, gluten free and dairy free? Healthy can be tasty!
Red Lentil and Chickpea Soup -
Prep Time 5 minutes
Cook Time 35 minutes
Prep Time 5 minutes
Cook Time 35 minutes
Red Lentil and Chickpea Soup -
  1. In a medium sized pot or dutch oven over medium heat, melt coconut oil. Add onion and cook until translucent, about 5 minutes. Add garlic and cook an additional minute. Add chili flakes, curry paste, salt and pepper and stir to combine.
  2. To onion mixture, add roasted red peppers, broth and coconut milk. Stir to combine. Blitz with an immersion blender to make smooth.
  3. Add chickpeas to pot and simmer about 15 minutes. Add lentils and cook about 5 minutes. Add kale and cook an additional 5-8 minutes until red lentils are tender. Portion in bowls and garnish with cilantro and chili (if using). Enjoy!
Recipe Notes

You can use chicken broth instead of veg broth, but the recipe won't be vegan.



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46 thoughts on “Red Lentil and Chickpea Soup

  1. Kathy @ Beyond the Chicken Coop says:

    This soup looks lovely! This time of year I crave all kinds of soups and warm dishes. I like to be a planner, but I’m kind of a messy planner! I have sticky notes all over the place. I like to hand write notes and then cross things out when done. However, I tend to lose a few notes here and there….I think I need a better system!
    Kathy @ Beyond the Chicken Coop recently posted…Sweet Potato Dinner RollsMy Profile

  2. Miriam - says:

    Sounds like you had a lovely time over the holidays – so impressed that you maintained your exercise routine! I wish I had done that as I am now faced with the consequences of overindulging 😉 I had my parents in law staying over the holidays which was lovely – it was all about cooking, eating and just having a good time. January is now certainly all about getting back into my fitness routine and healthy eating so your soup comes at the right time. Healthy and comforting – the perfect combination 🙂
    Miriam – recently posted…Orange, Carrot & Ginger SmoothieMy Profile

  3. Kevin | Keviniscooking says:

    No big resolutions here, but I do make a daily effort to be patient, kind and loving so I guess I have that going for me!
    Going all healthy here! Love the coconut milk in this. It adds a little viscosity and amazing flavor, right? I could use a bowl of this, it’s still raining here – which I will not complain about because we have been dryer than ever. Cheers!
    Kevin | Keviniscooking recently posted…Ham and Cheese Pasta RosettesMy Profile

  4. karrie @ Tasty Ever After says:

    First off, this soup looks unbelievable! I can’t get enough soup during the winter and will have to try it this weekend. Second, I ate way too much over the holiday and still haven’t worked out. Oops! Bathing suit season is just around the corner. Third, hahahahaha on stopping swearing.
    karrie @ Tasty Ever After recently posted…Madras SlushyMy Profile

    • Girl Heart Food says:

      First off – thanks sweets!! Second – that’s what the holidays are for and this chicka ain’t wearing any bathing suit any time soon. Oversized sweater, anyone? And third, I don’t know why I even thought that would be a good resolution. Waste of words. Girl, you know me too well 😉

  5. Jolina says:

    Red pepper and coconut milk are so delicious together! We definitely overindulged over the holidays so we’re back to resetting our systems this month! This soup will fit right in with our salads. Looks fantastic. I don’t do resolutions, not really, though when I do I tend to stick to them like glue! This year though I thought I should drink more water (haha that sounds so random). Hope you’re having a great week!

    • Girl Heart Food says:

      Thanks Jolina! Drinking water is a good one, random or not! I loves me some water. Then again, I also loves me some wine, lol 😀 I always have water on my side and try to drink all through the day….nice with a splash of lemon juice or coconut water too! Hope you’re having a great week too 🙂

  6. David @ Spiced says:

    What a gorgeous looking soup, Dawn! And it sounds so darned delicious…perfect for these frigid days. So planners. I definitely need my planner…I’m a list maker! But I like to do mine in a rolling Word doc on my computer. I have one doc that’s a big calendar for the year where I keep notes and etc. And then another doc that is my day-to-day to do list for the week. And I get an odd satisfaction each Friday when I set up the to-do list for the next week. It’s a strange system…but it works! Oh, and thanks for the heads up about Ruth Ware. I’ll add her to my list. (Granted that list is growing faster than I can read it down thanks to Robbie…but it’s a list, and we know my love for lists!)
    David @ Spiced recently posted…Slow Cooker Southwestern Chicken TacosMy Profile

    • Girl Heart Food says:

      Thanks David! Planners, lists…yes to both! Rolling Word Doc? That’s a new one. Whatever works, right 😉 And I completely understand your satisfaction in crossing something off your list…oh, the little things 🙂 Hope you like her books….I’m pleased so far. So great when you find a new author that’s a good go-to and you’re pretty guaranteed that you’ll like their stuff. Hope your week is going great so far!

  7. Rachelle @ Beer Girl Cooks says:

    You are a girl after my own heart, Dawn. I’m totally tied to a planner and totally get excited to buy a new one every year. I need paper and pencil – I’m old school. I don’t do fancy either. I get the same old $12 one from Walgreens! 🙂 Enough about my crazy obsessions and onto your soup. This looks so good and I wish I had some to warm up from this cold weather we’re having down here. Cheers! Pinning!
    Rachelle @ Beer Girl Cooks recently posted…Skillet Roasted Spatchcock Chicken with Smoked Amber Ale BBQ SauceMy Profile

    • Girl Heart Food says:

      Yes! Planners are the bomb (entirely too excited, right? Hehehe) High five for that, girlfriend! I’d send ya over some soup if we were closer. Thanks for the sweet comment and Pin! Have a great week 🙂

  8. Kathryn @ Family Food on the Table says:

    I love a planner too — paper-based for sure and I spent an afternoon last month getting mine all ready and starting to fill in various appointments and things – I’m such a nerd! And I’m also obsessed with the smell of books – especially cool old books. 🙂 I’m also ready for ALL the veggies and this soup looks divine! I’ll also be dipping my grilled cheese sandwich for sure! Cheers to a happy, healthy New Year!
    Kathryn @ Family Food on the Table recently posted…Veggie burger scrambleMy Profile

  9. Tracy | Baking Mischief says:

    I love a good paper planner, but I’m mostly electronic these day. Genuinely don’t know what I’d do without Trello and Google Calendar! But I’m totally with you on the smell of books. It never gets old. 🙂

    Love this soup. I waaay overindulged this holiday season too, so I could definitely use something lighter right about now.
    Tracy | Baking Mischief recently posted…Easy Pasta Primavera For TwoMy Profile

  10. Shashi at RunninSrilankan says:

    Happy New Year Dawn!
    So glad to hear your holidays were wonderful – Btw, I thoroughly enjoyed myself virtually over-indulging in all those sweet treats that came out of your kitchen 🙂 And yay for new planners! I used to use a notebook – but this year my daughter got me a bona fide planner and WOA – it makes such a difference! I just tore it open this past weekend and have been so stoked – now I won’t be misplacing my lists or recipes anymore! Speaking of recipes, lentils are a fav of mine too and this sounds wonderful – I so love the chickpeas you’ve thrown in – hearty and delicious!
    Shashi at RunninSrilankan recently posted…Vegetarian Sloppy Joes With BeerMy Profile

    • Girl Heart Food says:

      Hahaha! Thanks Shashi! I did too….a little too much 😀 Yay for a new planner! Once you have one, you’ll always want to use it….that’s how I am anyway 🙂 Happy you like the soup! Have a wonderful week, my friend!

  11. annie@ciaochowbambina says:

    Yep! I’m with you 100%! I’m a paper and pen(cil) kinda girl! I have a planner and calendars in two rooms…kitchen and den! I love the moment when the new calendar is filled in with upcoming plans. My resolution, if you can call it one, is to truly enjoy the process of everything I have going on, to live in the moment with eyes wide open. Time tends to slow down this way, which is always a good thing! 🙂 Okay – this soup – amazing! I love lentils – and this time of year they’re good luck (according to my Italian ancestry)! Thanks for sharing this and for all that you have planned for the coming year! I look forward to it all! XO
    annie@ciaochowbambina recently posted…Fennel and Citrus SaladMy Profile

    • Girl Heart Food says:

      I know what you mean! And the paper being so fresh and new 🙂 That’s a fine resolution…something we should all try to do! High five for that! I heard that too, ya know – the more you experience things, time doesn’t go by so fast. Oh yeah! Lentils are good luck in the new year! Forgot that one….thanks – perfect timing, then 😉 Thanks so much, Annie! XO

  12. Cheyanne @ No Spoon Necessary says:

    Glad you had a wonderful New Year, Dawn!! And I’m glad you overindulged. Life is short, cookies need to be consumed in mass quantities over holidays. hahahaha. I’m a geek too, so I love a planner, but I just use the one on my phone… and TONS of post it notes all over the place. I have a small problem with those things. 😉 Anyways, LOVE this soup!!! I’m obsessed with chickpeas and I adore lentils, so this soup is right up my alley! LOVE the coconut milk and red pepper in here too!! SO MUCH YUM, girlie! Cheers! xo
    Cheyanne @ No Spoon Necessary recently posted…Easy Stacked Enchilada Suizas BakeMy Profile

  13. Sarah @ Champagne Tastes says:

    This looks fantastic! I love any kind of lentil soup 😀
    We’re trying to be good this month too– the hubs and I are doing a ‘dry January’ and are cutting out sweets too. Oy! Actually I don’t even mind because I overdid it last month and want a break 🙂

  14. Gayle @ Pumpkin 'N Spice says:

    So glad you’re back, Dawn! I hope you had a wonderful holiday! Like you, I overindulged a little too much, so I’m ready to get back on track of eating better and exercising. And yay for getting a new planner! I’m also a paper planner kind of gal and got a new kind this year and am LOVING it. It’s so satisfying to cross something off my to-do list! And I definitely want to read more, too. You’ll have to let me know how that book is going that you just started…I’m intrigued by the title! Now onto this soup…YUM! Definitely the perfect comfort food right here. I’ve never cooked with lentils in a soup before, though I do love them. And chickpeas are my favorite! This looks perfect for the cold weather! Pinned, of course! Hope your Monday is off to a fantastic start!

    • Girl Heart Food says:

      Thanks so much, Gayle! It’s good to be back 🙂 Yes, crossing something off the ‘to-do’ list is so satisfying! Totally agree with ya there! I will definitely keep you posted about that book. I’m hoping it’ll be good; the description sounds interesting so fingers crossed. Thanks so much for the sweet comment and Pin. Happy Monday!

  15. Vivian | stayaliveandcooking says:

    Ohhh the overeating… And yes, I’m a TOTAL planner! I’ve got a blog coming online about it tomorrow, so yes yes I really need a planner. I have multiple, actually.. I have a diary (is it called a diary?) for my weekly appointments and birthdays, then I have a blog planner which I printed for 2017, and then I use month planners for a quick overview aaaaand I also use google Calendar on my phone! Is that too much? :p I guess I’m alllll about the plannings!

    Same for me: more reading and less foodwaste! Also, I’d like to worry less (yeah right) and focus more on becoming happy. I’m not sure yet whether that includes more exercise 😉

    Okay so onto this recipe: Loooove it! I am experimenting with curries and stuff, so I can totally use some tips on how to use coconut milk. And I love lentil soup, which I recently discovered! So I’m all happy about this recipe. Pinned, of course 🙂
    See ya Dawn!
    Vivian | stayaliveandcooking recently posted…Roasted beets with yoghurt parsley dipMy Profile

    • Girl Heart Food says:

      Wow! You’re quite organized, aren’t ya? I love using mine and don’t know what I’d do without it! I really enjoy using coconut milk and just love coconut in general so I use it often. Thanks so much for the kind words and Pin, Vivian. Hope you have a lovely week! Happy New Year 🙂

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