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    Home » Recipes » Lunch Recipes

    Mediterranean-Style Red Lentil and Chickpea Soup (Vegan)(Instant Pot Option)

    Published on March 30, 2018 by Kate, Updated on December 27, 2022 - 7 Comments

    This post may contain affiliate links. As an Amazon associate, I earn from qualifying purchases. Read my full disclosure.

    Jump to Recipe Print Recipe

    This wonderfully flavorful, rich, and nutritious lentil soup reaches for cultural ethnicity with various spices as well as the well-known and lauded Harissa paste.  You can make this soup quickly either on the stove-top or in your Instant Pot pressure cooker!!

    overhead shot of chickpea mediterranean lentil soup in two bowls with slice of lemon beside

    In my single and married (but pre-child) past I had the privilege of traveling across the world to Africa and Nepal as well as a handful of other countries.  I think Ethnic food is incredible.  The flavors in the soup truly seem to transport me to other places!

    side view of red lentil and chickpea soup with garnish of fresh cilantro and vegan yogurt swirled in

    Main ingredients for Mediterranean-style Red lentil soup

    • Harissa paste - this is a big one.  It's a combination of a variety of spicy red peppers as well as some spices.  Really contributes a depth of flavor and cultural authenticity to this soup!
    • Fresh Ginger - I did add the option to use dried ginger in the recipe card but fresh is best!
    • Red Lentils - there are other lentil colors out there, brown, black etc., but red is quick cooking and perfect flavor for this recipe

    More red lentil recipes: Red Lentil Burgers with Avocado Creme Sauce

    How to serve this lentil soup:

    • Over rice
    • with a side salad and crusty bread
    • alongside hummus with a drizzle of plain vegan yogurt

    side overhead view of red lentil and chickpea soup in white bowls with instant pot in the background

    More vegan soup recipes: Sweet Potato Miso Soup

    IF YOU LIKE THIS POST YOU MIGHT ALSO BE INTERESTED IN:

    • Vegan lentil burgers
    • Vegan Nacho Cheese
    • Best Vegan Egg Salad
    • Easy Vegan Buttermilk Biscuits
    • Vegan Smoked Gouda Cheese

    If you’ve tried this Mediterranean Chickpea and Lentil Soup recipe or any other recipe on the blog then don’t forget to rate the recipe and let me know how you got on in the comments below, I LOVE hearing from you! You can also FOLLOW ME on FACEBOOK, INSTAGRAM and PINTEREST to see more delicious food!!!

    DID YOU MAKE THIS RECIPE??  PLEASE CLICK ON THE STARS TO GIVE IT A RATING BELOW!!

    Savory Red Lentil and Chickpea Soup with a swirl of vegan yogurt and garnish of cilantro!

    Mediterranean-Style Red Lentil and Chickpea Soup

    Rich in Ethnic flavors, this Red Lentil and Chickpea Soup is both Savory and Satisfying!
    4.88 from 8 votes
    Print recipe Leave a comment
    Course: Soup
    Cuisine: Mediterranean
    Prep Time: 10 minutes
    Cook Time: 45 minutes
    Total Time: 55 minutes
    Servings: 6 people
    Calories: 239kcal

    Ingredients

    • 1 C. Finely Diced Onion
    • 1 C. Finely Diced Carrot
    • 4 Large cloves minced Garlic
    • 1 tsp. Fresh minced Ginger OR ¼ teaspoon Dried Ground Ginger
    • 2 Tablespoons Olive Oil
    • 1 ½ tsp. Himalayan Salt, or other sea salt
    • ¼ tsp. Cumin
    • ¼ tsp. Tumeric
    • ¼ tsp. Paprika
    • ¼ tsp. Cinnamon
    • ⅛ tsp. Chilli Powder
    • Pinch Coriander
    • 1 teaspoon Harissa paste, or cayenne powder (use more of either depending on how spicy you like it)
    • 1 Can Diced Tomatoes, 14.5 oz
    • 1 Can Chickpeas, garbanzos (15.5 oz)
    • 1 C. Dry Red lentils Rinsed
    • 32 oz. or 4 Cups Vegetable Broth
    • 2 C. Water
    • 1 T. Fresh Lemon Juice

    Instructions

    • Finely dice onions and carrots either by hand or with a food processor. Mince Garlic and Ginger root. Add all these to instant pot or stock pot and begin to Saute’ with olive oil. Add seasonings and salt. Saute’ for a few moments until fragrant and onions begin to soften. Stir frequently to prevent burning.
    • Now add can of diced tomatoes (with juice) that you’ve either pulsed in a food processor, or chopped a bit to create smaller pieces. Add the remaining ingredients (lentils, rinsed/drained chickpeas, veg. broth, water, Harissa) with the exception of the fresh lemon.
    • If using Instant Pot: set Manual (high) pressure to 11 minutes and allow pressure to naturally release for 10 minutes before manually releasing remaining pressure.
    • If cooking on stovetop: Bring to boil, then reduce heat and simmer for approx 45 minutes or until lentils are tender.
    • Stir in Fresh Lemon, garnish with fresh herbs if desired, and serve!

    Nutrition

    Serving: 1.5cup | Calories: 239kcal | Carbohydrates: 37g | Protein: 11g | Fat: 5g | Sodium: 1229mg | Potassium: 697mg | Fiber: 14g | Sugar: 7g | Vitamin A: 7135IU | Vitamin C: 13.9mg | Calcium: 75mg | Iron: 4.1mg

     

    More Vegan Lunch Recipes

    • 25 Vegan Air Fryer Recipes
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    • Eggplant Bacon (Soy-Free and Vegan!)
    • Vegan Stuffed Portobello Mushrooms

    Reader Interactions

    Comments

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      Recipe Rating




    1. Kate

      December 13, 2022 at 6:20 pm

      I'm so glad to hear that! Let me know how it works out!

      Reply
    2. Esther Schlittenhart

      March 29, 2019 at 4:34 pm

      Had this for lunch today - it was amazing - loved it - this is my new go-to-lentil soup recipe. I didn't have vegetable stock so I used just plain water and added some chicken style seasoning. I had tried it once before and got impatient and didn't wait for the instant pot to depressurize by itself for 10 minutes and it wasn't as good. Today I made myself wait and it was absolutely perfect.

      Reply
      • Rebecca

        March 29, 2019 at 4:40 pm

        Thx for your comment! So glad you enjoyed it! Loved the idea of using water and chicken-style seasoning as well!

        Reply
    3. Janice

      April 25, 2018 at 12:47 pm

      This soup is amazing! I love it and so do my kids!

      Reply
      • Rebecca

        April 25, 2018 at 1:46 pm

        So glad the whole family loves it! That's a win for sure! 😉

        Reply
    4. plantbaseddiane

      April 03, 2018 at 6:15 pm

      This looks delish!! I especially love Instant Pot recipes. Can't wait to give it a try.

      Reply
      • Rebecca

        April 03, 2018 at 8:29 pm

        Thanks so much! Hope you love it! 😉

        Reply

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