Vitalizing Red Lentil and Chickpea Soup

4 servings

35 minutes

Nourishing soup made from red lentils and chickpeas is a harmony of flavors and nutritious ingredients rooted in Greek culinary traditions. Protein-rich chickpeas and tender red lentils create a thick and rich base complemented by aromatic spices – cumin, turmeric, masala, and curry leaves. This soup warms the soul and body while its spicy flavor awakens the appetite. It is prepared with love: first, the chickpeas and lentils reach perfect softness, then the spices are released in hot oil, filling the dish with warmth and depth. The finishing touch is fresh cilantro that adds freshness and lightness to the soup. Served hot, it instantly envelops you in comfort and is perfect for both everyday lunches and special occasions.

Energy value per serving

• Calories: 604.2
• Proteins: 33.8g
• Fats: 13g
• Carbohydrates: 83.2g

Ingredients

• Fresh cilantro (coriander): 1 bunch
• Red lentils: 400 g
• Chickpeas: 200 g
• Water: 5 glass
• Melted butter: 1 tbsp
• Cumin seeds (jeera): 1 tsp
• Turmeric: 0.5 tsp
• Black mustard seeds: 1 tsp
• Masala: 1 tsp
• Curry leaves: 7 pc
• Garlic: 2 clove
• Asafoetida: pinch
• Salt: 1 g
• Curry powder: 1 tsp

Cooking steps

1. Soak the chickpeas in water overnight, rinse, and cook until almost done.

   Required ingredients:

   • Chickpeas: 200 g
   • Water: 5 glass

2. Lentils can be soaked for an hour, or you can immediately cook them on medium heat without a lid. Stir occasionally to prevent sticking to the bottom.

   Required ingredients:

   • Red lentils: 400 g

3. About 15 minutes before the lentils are ready, add intentionally undercooked chickpeas to the pot. Stir. Then finely chop the cilantro and set it aside.

   Required ingredients:

   • Chickpeas: 200 g
   • Fresh cilantro (coriander): 1 bunch

4. While the lentils and chickpeas are cooking, place a small pan on the heat. Melt some oil in it and add cumin and mustard seeds.

   Required ingredients:

   • Melted butter: 1 tablespoon
   • Cumin seeds (jeera): 1 teaspoon
   • Black mustard seeds: 1 teaspoon

5. Wait for the seeds to start cracking, then add garlic (ginger root can be used instead of garlic) and asafoetida. Sauté the garlic briefly, then add curry leaves, turmeric, curry powder, and masala.

   Required ingredients:

   • Garlic: 2 cloves
   • Asafoetida:  pinch
   • Curry leaves: 7 pieces
   • Turmeric: 0.5 teaspoon
   • Curry powder: 1 teaspoon
   • Masala: 1 teaspoon

6. Sauté the spices, stirring vigorously, for another 10 seconds, then pour the mixture into the pot with lentils and chickpeas (you may hear sizzling on the surface). Add salt and cook for another 2 minutes.

   Required ingredients:

   • Salt: 1 g

7. Once you turn off the heat, add chopped cilantro and stir. Serve immediately!

   Required ingredients:

   • Fresh cilantro (coriander): 1 bunch