Lentil and Garbanzo Soup

Lentil and Garbanzo Soup

Published December 20, 2012 | Written by

Published by: Healthline Exclusive

Servings: 8
Total Time: 110 min

Prep Time: 15 min | Cook Time: 95 min


This is a great make-ahead soup. Not only does it taste better the next day, but it freezes beautifully. Simply portion into single servings, freeze, and then pop one in your lunch sack for work. It should be thawed out enough to reheat in the microwave when lunchtime rolls around.

Cooking tip: Arthritis-fighting foods: turmeric and ginger

Nutrition Facts
Serving size: Approximately 1½ cups
Calories per serving: 253
% Daily Value*
Total Fat 3.7g 6%
Saturated Fat 0.8g 4%
Cholesterol 5mg 2%
Sodium 604mg 25%
Total Carbohydrate 43.0g 14%
Dietary Fiber 9.0g 36%
Sugars 4.0g
Protein 13.0g 18%
Percent Daily Values are based on a 2,000 calorie diet.


  • 2 onions, chopped
  • 1 cup chopped celery
  • 1 cup diced carrots
  • 2 teaspoons grated fresh ginger
  • 1 teaspoon minced garlic
  • 1 teaspoon garam masala
  • 1 teaspoon turmeric
  • ½ teaspoon ground cumin
  • ¼ teaspoon ground cayenne pepper
  • 6 cups vegetable broth or stock
  • 1 cup lentils
  • 2 (15-ounce) cans garbanzo beans, rinsed and drained
  • 1 (14.5-ounce) can petite diced tomatoes, undrained

Step by Step:

  1. In large soup pot sprayed with cooking spray set over medium-high heat, sauté onions 3 to 4 minutes or until tender.
  2. Add carrots and celery and cook an additional 5 minutes.
  3. Stir in garlic and next four ingredients and cook for 30 seconds.
  4. Add broth and remaining ingredients and cook until lentils are tender, about 90 minutes.
  5. If desired, half of the soup can be pureed and stirred back into the pot for a thicker, creamier soup.