Roasted Vegetable Soup with Lentils and Chickpeas

This delicious soup has flavor packed into each bowl, it has a hearty tomato cumin broth and is full of chucks of roasted red bell peppers, carrots, and chickpeas. Packed with nutritious vegetables and delivering a good serving of protein from the chickpeas and lentils, this soup will keep you feeling full and satisfied. We love making easy and satisfying meals like this roasted vegetable soup in the winter, especially when you need a dish to warm you up. Serve this cozy winter soup with crusty homemade bread and butter.

We eat soup a lot in the fall and winter, especially for our weekday lunches. We find that soup is both easy to make and to reheat. Make a large batch of this vegetable soup to have a healthy lunch prepped for the entire week. Once cooled, the soup can be packed into airtight containers and can be refrigerated for up to 5 days. You can also easily freeze this soup in sealed contains and defrost when you need a quick meal.

Ingredients (and substitutes)

There are just 12 ingredients in this soup, all of which can be found at most grocery stores.

• Carrots – Peeled and sliced. This soup calls for 2 large carrots which should equal close to 2 cups once sliced.
• Red Bell Pepper – We prefer using red bell pepper as it is sweeter. However, orange and yellow peppers are okay as substitutions.
• Red Onion – Using red onions will add a little bit of spiciness to the dish. If you are looking for something milder, a yellow or white onion are a good substitute. Both yellow and white onions will help develop the savory flavor without the spiciness.
• Chili Flakes (Optional) – Chili flakes add a great kick to this dish and another layer of flavor. Leave these out if you want a more mild dish.
• Stock – For this recipe we used vegetable stock to enhance the veggie flavors. However, you can easily substitute chicken stock to make a richer broth. When we don’t have time to make our own stock, we prefer to use Better than Bouillon. It has much better flavor than most store bought stocks.
• Red Lentils – These are small round legumes that cook quickly and are rich in protein, fiber, iron, and other nutrients. Red lentils are usually found in the dried goods or bulk section of the grocery store.
• Diced Tomatoes – We recommend using canned tomatoes which are more convenient for this recipe.
• Chickpeas – Also commonly called garbanzo beans, this recipe calls for canned chickpeas. Chickpeas can usually be found dried or canned at the grocery stores. You can substitute dried chickpeas here, but you will need to rehydrate the beans before adding them to the soup.

Questions for making roasted vegetable soup

How long does roasted vegetable soup keep for? This soup will easily keep for 4-5 days in the refrigerator. It can also keep for up to 3 months in the freezer.

Can I make it without roasting the vegetables? Definitely! When we are tight on time, we just add the carrots and peppers into the broth with the lentils. The soup is still delicious without roasted vegetables, but doesn’t have as much depth of flavor. The simmering time may need to be increased to ensure the carrots are fully cooked.

Is this roasted vegetable soup vegetarian? Yes it is! It is also vegan if you don’t add the Greek yogurt topping.

Roasted Vegetable Soup with Lentils and Chickpeas

Claire

Packed with nutritious vegetables and delivering a good serving of protein from the chickpeas and lentils, this soup will keep you feeling full and satisfied.

5 from 1 vote

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Prep Time 20 minutes mins

Cook Time 15 minutes mins

Course Lunch, Soup

Cuisine Vegetarian

Servings 6

Calories 198 kcal

Ingredients

  

• 2 large carrots sliced
• 1 large red bell pepper deseeded and cut into 3 to 4 large pieces
• 1 small red onion diced
• 1 tbsp cumin seeds
• 2 tbsp olive oil
• ½ tsp chili flakes optional
• 4 cups vegetable stock
• 1 cup dried red lentils
• 28 ounce can of diced tomatoes
• 19 ounce can of chickpeas rinsed and drained

for serving

• ⅓ cup sour cream or greek yogurt
• parsley chopped

Instructions

 

• Preheat: oven to 400 degrees
• Roast: Toss the carrots and bell pepper in 1 tbsp of olive oil. Arrange in single layer on a baking sheet and bake for 15-20 minutes. Flip the vegetables over halfway through.
• Broil: Turn on the oven broiler and cook for an additional 3 minutes, watch the vegetables to ensure they don't burn or overcook. You want to see some color on the carrots and peppers, but not black charring. Remove from the oven and set aside to cool. Using a pairing knife, carefully peel the skin off the bell peppers.
• Toast Spices: While the vegetables are baking, heat a large soup pot over medium heat. Once hot, dry roast the cumin and chili flakes until aroma is released, usually about 1 minute.
• Sauté Onion: Add 1 tbsp of olive oil to the pot with the spice, add the red onion and sauté until onion has softened.
• Simmer: Add vegetable stock, red lentils, roasted vegetables, and diced tomatoes to the pot. Bring to a boil, then reduce to a simmer. Allow the soup to simmer until the lentils are fully cooked, about 15 minutes.
• Blend: Remove soup from the heat and allow to cool slightly. Pour half the soup into a blender and pulse until smooth. Alternatively, use an immersion blender and roughly blend in the pot leaving lots of chunks, but thickening the broth.
• Add Chickpeas: Add the blended soup back into the pot and mix in chickpeas. Season the soup to taste with salt and pepper and serve with Greek yogurt or sour cream and chopped parsley.

Keyword Garbonzo, healthy, Hearty Soup