Vegan Chickpea & Leek Soup with Lentils
Hearty, warming and packed with punchy Mediterranean flavours, this soup is simple and perfect for a cool spring day.
Ingredients
- 45 ml (3 tbsp) extra virgin olive oil
- 2 medium leeks thoroughly rinsed & thinly sliced
- 5 cloves garlic finely minced
- 1 tbsp tomato paste
- 1 tbsp white miso paste
- 1 tbsp ground cumin
- 1 tbsp za'atar
- 2 tsp smoked paprika
- 1 tsp ground coriander seed
- 1 tsp lemon zest
- ½ tsp chili flakes
- 2 cans chickpeas drained & rinsed
- 75 g (⅓ cup) dried green lentils picked and rinsed
- 1 litre (4 ¼ cups) vegetable or chicken stock
- 1-2 tbsp lemon juice
- 2 tbsp flat-leaf parsley
Instructions
- Add the olive oil to a large saucepan or Dutch oven and set over medium heat. Once shimmering, add the leeks and a generous pinch of salt. Cook, stirring occasionally, until the leeks are very soft and beginning to brown around the edges - about 10 minutes.
- Add the garlic, tomato paste and miso paste and cook for another minute or two, just until the tomato paste darkens and begins to stick to the bottom of the pan. Stir in the cumin, za'atar, smoked paprika, coriander, lemon zest and chili flakes. Cook until fragrant - about 30 seconds.
- Stir in the chickpeas and lentils. Pour over the stock and bring to a boil. Reduce the heat to a simmer and allow to cook until the lentils are very tender - about 15-20 minutes.
- Add 1 tbsp of lemon juice and parsley. Stir and taste to adjust for seasoning, adding salt or more lemon juice where needed. Serve, topping with more parsley if desired.
Nutrition
Calories: 287kcal | Carbohydrates: 38g | Protein: 13g | Fat: 11g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Sodium: 559mg | Potassium: 482mg | Fiber: 13g | Sugar: 3g | Vitamin A: 982IU | Vitamin C: 8mg | Calcium: 111mg | Iron: 5mg
Disclaimer: Nutritional information is automatically generated and provided as guidance only. Accuracy is not guaranteed.
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