Curried Chickpea Soup

Jump To Recipe by Liz Thomson March 18, 2024 This post may contain affiliate links.

This post is sponsored by Patient First. All opinions are my own.

This curried chickpea soup is cozy and delicious, loaded with flavorful spices like ginger, turmeric, and curry powder. Made with red lentils and creamy coconut milk, this soup is so tasty!

Soup is a staple in my house, and this recipe has everything I love: tender chickpeas, creamy coconut milk, hearty lentils, and plenty of flavor. I’ve partnered with the team at Patient First to bring you this recipe that is filled with good-for-you spices. “Are you looking for a way to minimize unhealthy options in your diet? Try incorporating items from your spice rack.” says Dr. Cora Owen, Medical Director at Patient First Short Pump in Richmond VA. “Spices are a great way to not only flavor your food and tastebuds, but you’ll also get a boost of antioxidants as well. Turmeric, garlic, and ginger are especially healthy. Turmeric has become a trendy superfood for its ability to reduce inflammation. Ginger is great for getting rid of nausea while garlic can protect your heart from changes that lead to heart disease.”

The key to this curried chickpea soup recipe is in the spices so be sure they are fresh and fragrant. If they’ve been sitting in the back of your spice cabinet for years, it might be time to give your pantry a refresh.

Benefits of Spices

Fresh ginger can help with digestion and it also contains antioxidants that can help reduce oxidative stress. Similarly, turmeric not only enhances the flavor of dishes but also contributes to digestive health and can reduce inflammation. It can help protect against liver and heart disease, making it a wonderful spice to add to your plate. The fresh ginger and garlic can also help boost your immunity. You can read more about the benefits of spices on the Patient First blog!

Ingredients & Substitution Ideas

Olive oil- A little olive oil helps soften the vegetables. You could substitute with vegetable broth if you wanted to make this recipe oil free.
Onion– I used a yellow onion but a white onion or shallots can be substituted.
Carrots– I used 2-3 medium-sized carrots but you can use ⅔ cup of chopped baby carrots, if desired.
Celery– I used 2 stalks of celery. I like to chop a lot of celery at once and store leftover celery in the freezer so I always have it available for soups!
Turmeric– This bright orange spice adds a hint of sweetness with a peppery flavor.
Curry powder– This is actually a blend of spices that typically includes cumin, coriander, turmeric, ginger, and black pepper.
Smoked paprika– Smoked paprika has a smoky sweet flavor. It’s made from roasted chlii peppers. Regular paprika could be substituted, but it will have a slightly sweeter flavor.
Garlic– I love the flavor of fresh garlic and it comes with lots of great nutritional benefits! But you could use pre-minced garlic or dried garlic, if necessary.
Ginger– The fresh ginger adds a slightly spicy flavor to this soup. Dried ginger doesn’t have quite as much flavor but you can use ground ginger as a substitute if needed.
Vegetable stock- I prefer to use a low-sodium vegetable broth so you can control the saltiness of the final soup.
Chickpeas– Canned chickpeas are an easy way to add protein and fiber to this soup. Do not substitute dried chickpeas which must be cooked for much longer.
Coconut milk– This adds a creamy flavor to the soup without adding any dairy. You could substitute with cream or evaporated milk if desired.
Red lentils– These are such a great pantry staple because they are an inexpensive source of plant-based protein. Keep in mind that red lentils break down easily, whereas brown and green lentils cook differently and can’t be substituted in this soup.
Spinach– A little baby spinach adds color and extra veggies to this soup. You could substitute with chopped kale, just be sure to remove the stems first.
Lemon juice– A little lemon juice adds a bright acidity to this soup. You could substitute it with white wine vinegar.
Salt & pepper– This isn’t just to help season the soup; black pepper can also help with turmeric absorption.

Frequently Asked Questions

Can I use brown or green lentils instead of red lentils? No, unfortunately other types of lentils don’t break down the way red lentils do. We want the lentils to break down to help thicken the soup.
Can I use regular milk instead of coconut milk? Canned coconut milk is very rich and creamy, so a better substitute would be heavy creamy or evaporated milk.
Can I freeze leftovers? Unfortunately, coconut milk can separate when frozen, so I don’t recommend freezing this soup. But you can store leftovers for a few days in the fridge and reheat in the microwave or on the stovetop when you’re ready to enjoy it.

More Healthy Recipes

Looking for other tasty recipes for Meatless Monday!? If you have leftover red lentils, try my 15-minute red lentil curry! If you’re looking for a quick and easy meal, try these tasty chickpea tacos. If you’re craving more soup, try my Mediterranean lentil soup!