This French Lentil and Chickpea Soup is a comforting, nutritious bowl of warmth—ideal for cold winter evenings. It’s wholesome, vegan, gluten-free and packed with flavor and nourishing ingredients that support the immune system while providing satisfying texture and depth.
Winter calls for dishes that both warm the body and comfort the soul. This soup does both: it delivers warm, savory flavors and a hearty mouthfeel from lentils and chickpeas, while leafy greens add color and nutrients. It’s a simple recipe that feels special and is easy to make any night of the week.
Presentation matters—food tastes better when it looks inviting. This soup photographs beautifully and will brighten a cold night whether you serve it in a bowl at the table or pack it for lunches. The combination of tomato, spices and green lentils creates a rich, satisfying base, while chickpeas and collard greens add texture and freshness.
Chickpeas are a versatile pantry staple. They can be roasted for crunchy toppings, tossed into salads or blended into spreads. In this recipe they add heartiness and protein alongside French green lentils, which hold their shape and lend an earthy flavor. If you already make a simple tomato sauce at home, feel free to use it here to deepen the tomato notes.
The spices in this soup are balanced to enhance the ingredients without overpowering them. A touch of red pepper flakes adds a subtle heat, while cumin and curry powder introduce warm, aromatic notes. Salt and pepper finish the pot to taste. The technique of blending a portion of the soup creates a pleasantly creamy texture while keeping the rest chunky for contrast.
French Lentil & Chickpea Soup (Vegan)
Ingredients
- 1/4 cup olive oil
- 1 white onion chopped
- 3 garlic cloves minced or freshly pressed
- 1 can 15oz tomato sauce or use pasta sauce
- 1 tbsp vegetable base reduced sodium
- 1 cup French green lentils
- 5 cups water
- 1 can 15oz chickpeas rinsed
- 1 cup collard greens thinly sliced (or kale)
Spices
- 1/2 tsp red pepper flakes
- 1/4 tsp cumin
- 1/4 tsp curry powder
- salt + pepper to taste
Instructions
-
Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté until soft, about 3 minutes. Add the minced garlic and cook until fragrant, about 30–45 seconds. Stir in the tomato sauce.
-
Add the spices (red pepper flakes, cumin and curry powder), the vegetable base, water and French green lentils. Stir to combine, bring to a gentle boil, then reduce heat and cover. Simmer for approximately 30 minutes, or until the lentils are tender.
-
After the lentils are tender, add the rinsed chickpeas to heat through.
-
Ladle out about 2 cups of the soup into a blender and pulse until smooth—about 20–30 seconds with a high-speed blender. Return the blended portion to the pot to create a creamy, thicker texture while keeping plenty of whole lentils and chickpeas for bite.
-
Add the thinly sliced collard greens (or kale) and let the soup simmer for another 4–5 minutes until the greens are wilted and tender. Taste and adjust seasoning with salt and pepper as needed.
-
Serve hot. Optional garnishes include roasted chickpeas for crunch, sliced scallions, toasted sesame seeds or a drizzle of coconut cream for extra richness.
Notes
Nutrition
|
Carbohydrates: 34g
|
Protein: 13g
|
Fat: 14g
|
Sodium: 177mg
|
Fiber: 16g
Nutrition information is automatically calculated and should be used as an approximation.
If you enjoyed this recipe, consider trying a lighter vegetable soup with similar warming spices, such as curried carrot soup with toasted seeds for a different take on the same flavor profile.
