Recipe: Tomato Soup With Chickpeas and Lentils

Go meatless with this Indian-inspired dish

This hearty tomato soup with chickpeas and lentils is seasoned with Indian spices and peanuts. With all the flavor, you won’t miss the meat!

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Ingredients

1 large sweet onion, chopped
½ teaspoon ground ginger
½ teaspoon ground black pepper
½ teaspoon ground turmeric
1 can low sodium tomato soup
3 cups water
1 cup lentils, rinsed (remove any foreign pieces, like stones)
1 can (15.5 ounces) chickpeas, rinsed and drained
1 can (14.5 ounces) diced tomatoes
6 tablespoons peanuts, chopped

Directions

  1. In large slow cooker, add all ingredients, except peanuts. Turn slow cooker to low and cook for a minimum of 6-8 hours. Cook’s note: May also cook on top of stove.
  2. In a large soup pot, add all ingredients, except peanuts. Bring soup to a boil. Cover and simmer for one hour.
  3. To serve: On top of each serving, sprinkle with 1 tablespoon chopped peanuts

Nutrition information

Makes 6 servings.

Each serving contains:

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Calories 300
Total fat 7g
Saturated fat 1g
Trans fat 0g
Cholesterol 0mg
Sodium 330mg
Total Carbohydrate 46g
Fiber 7g
Protein 16g

Recipe provided by Digestive Disease Health Team Dietitians