By Jenn Segal,

Ingredients: Serves 6
2 tablespoons olive oil
1 medium yellow onion, finely chopped
4 garlic cloves, minced
1 large carrot, diced
Heaping 1/4 teaspoon smoked paprika
3/4 teaspoon ground cumin
4 cups low-sodium vegetable or chicken broth
1 (14.5-ounce) can diced tomatoes
1/3 cup red lentils
1/2 teaspoon dried thyme
2 bay leaves
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (14.5-ounce) can chickpeas, drained and rinsed
1 cup cooked vegetables, such as frozen peas or chopped green beans


  • Heat olive oil in a large pot over medium heat. Add the onions and cook, stirring occasionally, until soft, about 5 minutes. Add the garlic, carrots, smoked paprika and cumin; cook, stirring frequently so the garlic doesn’t brown, about 2 minutes more.
  • Add the broth, diced tomatoes, red lentils, thyme, bay leaves, salt and pepper, and bring to a boil. Cover the pot and reduce the heat to a simmer; cooking for ten minutes. Add the chickpeas, cover the pot and cook 10 minutes more. Fish out the bay leaves, then transfer 2 cups of soup to a blender and purée until smooth. Add the puréed soup back to the pot and stir. Taste and adjust seasoning, if necessary. Purée a bit more soup if you want it to be thicker. Add the cooked vegetables and simmer until the soup is hot and the vegetables are warmed through. Ladle the soup into bowls and serve.

Nutrition per 1 ½ cup serving: Calories: 222, Fat 7g, Saturated fat: 1g, Carbohydrates: 32g, Sugar: 7g, Fiber: 10g, Protein: 10g, Sodium 622 mg.