Special Diet Information
Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.
Lactose
This recipe is safe for those who are lactose intolerant.
Sodium
This is a low sodium recipe.
GERD / Acid Reflux
This recipe should be safe for those with GERD.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.
"Vegetarian and frugal it may be, but the chickpea is one of the most versatile ingredients you could keep in your cupboards." -Yotam Ottolenghi
The refrigerator light goes on...
I had a version of this soup by a chef friend of mine recently. The soup was absolutely delicious and was subtly flavored. I am generally pretty good at figuring out recipes, and when I asked him about the seasoning he said, "Bay leaves."
That's it: bay leaves. No onions or other spices - just bay leaves.
You usually think of bay leaves as an add on, not as a standalone seasoning, and I must admit that I was dubious. I asked about other items and such and he gave me a very simple version of the recipe - almost a sketch - translated from Italian. That recipe is pretty similar to this one, but I used a bit more vegetables than his recipe called for and translated from grams to ounces.
Yep. Bay leaves. Really amazing how much they bring to the recipe by themselves.
Lentil and Chickpea Soup
Servings: 4 | Serving size: about 2 cups
Cooking Time: 75 Minutes (does not include soaking time for the chickpeas and lentils)
This recipe can easily be multiplied, and like a lot of soups, this recipe is better the second day.
Ingredients
- 2 quarts water
- 4 ounces dried lentils
- 4 ounces dried chickpeas
- 2 tsp. olive oil
- 4 ounces celery (diced) (about 3 stalks)
- 4 ounces carrots (peeled and diced) (about 2 medium carrots)
- 3 cups no salt added vegetable stock
- 1 cup water
- 1/4 tsp salt
- 3 bay leaves
- fresh ground black pepper to taste
Place the water, lentils, and chickpeas in a large bowl and let stand for at least 10 hours.
Drain and rinse. Set aside.
Place the olive oil in a large sauce pan over medium high heat.
Add the celery and cook for about 4 minutes until slightly translucent. Stir frequently.
Add the carrots and cook for about 3 minutes. Stir frequently.
Add the vegetable stock, water, bay leaves, and the chickpeas and lentils.
Reduce the heat to medium low and simmer for 45 minutes.
Add the salt and pepper and simmer for another 15 minutes.
Serve.
Nutrition Facts
Serving size: about 2 cups
Servings: 4
Amount Per Serving
| Calories 202 | Calories from Fat 32 |
| % Daily Value |
| Total Fat 4g | |
| Saturated Fat 1g | 2% |
| Monounsaturated Fat 2g | |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 206mg | 9% |
| Total Carbohydrates 32g | 24% |
| Dietary Fiber 11g | 43% |
| Sugars 6g | |
| Protein 11g |
| Vitamin A 31% | Vitamin C 6% |
| Calcium 7% | Iron 22% |
| Vitamin K 22mcg | Potassium 607 mg |
| Magnesium 58 mg | |