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Chickpea and Lentil Soup Recipe

Bowl of Chick Pea Lentil Soup

Sweetness upfront, heat in the back. A thin soup with tons of flavor. This recipe contains 30% less sugar* per serving than the full-sugar version. Makes 8 servings.

Prep Time: 5 minutes

Cook Time: 25 minutes

Serving size: 1 cup

Calories: 190

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 Truvia Original Calorie-Free Sweetener Spoonable Jar***

  • 4 cups vegetable stock, low sodium

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

  • ¼ cup cilantro, washed, dried and chopped

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

***or 6 zero-calorie Truvia Original Calorie-Free Sweetener Spoonable Jar

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, Truvia Original Sweetener and tomatoes, 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 the pan.

  • 5.

    Add chickpeas, reheat 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.

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

Nutrition Per Serving

Total Fat 4g
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 270mg
Total Carbohydrate 32g
Dietary Fiber 9g
Total Sugars 7g
Erythritol** 1g
Protein 10g
Vitamin D 0% DV
Calcium 4% DV
Iron 20% DV
Potassium 10% DV
Chickpea and Lentil Soup Recipe

Prep Time: 5 minutes
Cook Time: 25 minutes
Serving size: 1 cup
Calories: 190

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 Truvia Original Calorie-Free Sweetener Spoonable Jar***

  • 4 cups vegetable stock, low sodium

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

  • ¼ cup cilantro, washed, dried and chopped

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

***or 6 zero-calorie Truvia Original Calorie-Free Sweetener Spoonable Jar

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, Truvia Original Sweetener and tomatoes, 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 the pan.

  • 5.  

    Add chickpeas, reheat until warm.

  • 6.  

    Mix in chopped cilantro, serve.

  • 7.  

    Refrigerate any leftovers.
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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