ChickPeaLentilSoup Detail

Chickpea & Lentil Soup with Truvía® Natural Sweetener 

Sweet up front, heat in the back. A thin soup with a tons of flavor.  This recipe contains 30% less sugar* than the full-sugar version. Makes 8 servings.

  • Serving Size: 1 cup
190

**Erythritol value may vary based on your choice of sweetener

Ingredients

  • 2 tsp cumin seeds

  • 2 tsp red pepper flakes

  • 1 Tbsp olive oil

  • 1 red onion, peeled and chopped

  • 1 can red lentils (14.5 oz.), low sodium 

  • 2 Tbsp of Truvía® Natural Sweetener Spoonable***

  • 4 cups vegetable stock, low sodium

  • 1 can chickpeas (14.5 oz.), low sodium, rinsed and drained

  • 14 cup cilantro, washed, dried and chopped

  • 1 can (14.5 oz.) diced tomatoes, low sodium 

Directions

  1. In a large pot, heat the cumin seeds, red pepper flakes, oil and onion on low heat for 5-10 minutes.

  2. Stir in the lentils, vegetable stock, Truvía® Natural Sweetener and tomatoes, and then bring to a boil. Simmer for 5 minutes.

  3. Remove from heat and cool for 5 minutes.

  4. Carefully puree the soup with a stick blender or in a food processor until roughly pureed, pour back into pan.

  5. Add chickpeas, re-heat until warm.

  6. Mix in chopped cilantro, serve.

  7. Refrigerate any leftovers.

*Each serving has 190 calories and 7 grams of sugar per serving, compared to the full-sugar version that has 200 calories and 10 grams of sugar per serving.

Nutrition Per Serving

Total Fat 4g
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 270mg
Total Carbohydrate 32g
Dietary Fiber 9g
Erythritol** 1g
Protein 10g
Vitamin A 10% DV
Vitamin C 15% DV
Calcium 6% DV
Iron 20% DV
Chickpea & Lentil Soup is rated 4.9 out of 5 by 14.
Rated 5 out of 5 by from The Secret Ingredient! I had made something like this a while back, but this recipe takes the cake. I would never think of adding Truvia to this savory soup, but it truly makes it taste yummier! Thanks for the recipe, Truvia!
Date published: 2017-01-17
Rated 5 out of 5 by from Great Soup This recipe is not only easy to make but it tastes delicious. The ingredients are healthy and this bowl of soup will be very satisfying. I highly recommend it to all!
Date published: 2017-01-05
Rated 5 out of 5 by from Healthy and tasty! Look at the dietary chart - 0 cholesterol, good dietary fiber and protein! This is a very healthy dish, plus in this cold winter winter, it will warm you up. Yah!
Date published: 2017-01-06
Rated 4 out of 5 by from Easy and flavorful Really easy to make, although I didn't use canned lentils, used bagged ones. Just had to soak them first. Soup is very flavorful and hearty.
Date published: 2017-01-16
Rated 5 out of 5 by from Lentils and Chickpeas oh my Some time it is a challenge to handle spicy food. Amazing kick that a nice spoonful of sour cream can cool down if needed. Yummerzz!!
Date published: 2017-01-05
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