Indian Chickpea Lentil Soup (vegan, high-protein) (2024)

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This Indian Chickpea Lentil Soup is THE PERFECT warming recipe! Vegan, high-protein, and full of micro-nutrients, it will help you feel full and satisfied for longer!

Plus, it is gluten-free and meal prep-friendly! You can even make it in a slow cooker. This recipe is also part of my Formula for Healthy Weight Loss Soups. Make sure to check it out for more ideas and tips for a healthy weight loss journey!

Indian Chickpea Lentil Soup: How to make the PERFECT soup

This soup is rich in proteins -from the chickpeas and lentils- and veggies. These help you feel fuller and more satisfied, which is in turn ideal for losing weight without effort! Here are some tips to make this soup even more delicious and nutritious.

First of all, add some spices and herbs to boost the flavor of this soup. Here I opted for a mix of Indian seasoning blend, minced garlic, and onion.

Second, create the perfect balance of veggies and proteins. The two should be added in a roughly equal proportion. In this way, the fiber intake is not too high, and the protein intake is not too low.

Lastly, I suggest you rinse the legumes before using them in the soup. In this way, they will better preserve their nutritional profile and flavor. Besides, add some lemon juice to the soup: this will help you better absorb the iron contained in the beans.

For a handy printable version of the formula and ingredients:

Weight Loss Soup Formula PDF

Want to know more about the amazing benefits of chickpeas? Here is an article for you! Dried Chickpeas vs Canned Chickpeas: main differences and nutritional benefits

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Ingredient Selection Tips

Red Potatoes

Choose potatoes that are smooth, firm, and with no sprouts. Avoid potatoes with bruises, black spots, or green appearances.

Vegetable Broth

Always try to find vegetable broth that’s organic, with low sodium content, as we don’t need more salt and are free from additives and artificial colors as many vegetable broths that aren’t fresh are filled with these ingredients. Opt for fresh if you can.

Indian Blend

I always suggest you make your spice blend homemade, but if that is not an option, you can find it in a grocery store. Try looking in some ethnic stores and always check if the smell of the blend is strong enough, as that could be a sign of freshness.

Noteworthy Health Benefits

Lentils

Lentils are super healthy and full of protein, which means they will keep you feeling full and your blood sugar steady, and help you with weight management.

Here are some other health benefits of lentils:

They are filled with B vitamins, iron, magnesium, potassium, and zinc.

Lentils are an excellent alternative to meat, as they comprise over 25% of protein.

They are rich in fiber, which is helpful for our gut health and digestion.

Lentils can improve your heart health.

They can help lower your blood pressure.

Lentils provide a proficient amount of folate, which is essential for women during pregnancy and for reducing the risk of gestational diabetes.

Consider checkingthis article if you would like to find out more about the benefits of lentils!

Chickpeas

Chickpeas are rich in nutrients, and they are so versatile in the kitchen! They are an excellent source of plant-based protein, manganese, copper, iron, zinc, and vitamin B6.

Chickpeas provide many health benefits for us:

Chickpeas can help keep you full because of the high amount of protein and fiber, which helps if you are watching your weight.
Stabilize blood sugar regulation.
Supports digestion.
Protects against some chronic diseases.
Promotes brain health.
Can prevent osteoporosis.
Supports heart health.
Good for the brain and nervous system.
Helps lower cholesterol.
Chickpeas may help prevent anemia.