Lemony High-Protein Orange Soup with Lentils, Chickpeas, and a Touch of Coconut

Even though winter is taking its time this year, I think it's officially time to kick off soup season.

Just like every year, as soon as the cold hits, I put a massive pot on the stove and cook a batch of soup that lasts for two or three days.

This time, I decided to create a classic "orange soup" featuring plenty of orange vegetables for that subtle sweetness, combined with legumes like red lentils and chickpeas.

This isn't a soup that needs to simmer for hours; you don't even need to remember to soak the beans the night before. Most importantly, it's packed with protein, so you can enjoy it as a complete, satisfying meal.

There's nothing better than making a huge pot like this to share with a loved one or to curl up with for a Netflix marathon.

The Vegan Cutting Challenge is starting now!

A bit about our High-Protein Orange Soup

The base of this soup is orange vegetables like sweet potato, carrot, and pumpkin (it is an orange soup, after all!). You don't have to use these exact ones, but if you swap them out, the soup might lose its signature color.

For a fantastic boost of protein, fiber, antioxidants, and complex carbs, I added red lentils. They are wonderful in soups because they don't require soaking and melt right into the pot, creating a perfect texture.

A solid serving of protein also comes from the chickpeas. Since I've been short on time lately, I use canned chickpeas along with their liquid!

Just to reassure you, there are no preservatives in canned chickpeas, and I have no fundamental issue with using canned food. Opening a can is a completely valid shortcut in my book.

Don't want chickpeas? No problem! You can swap them for any other canned legume like white beans, lentils, etc.

You can, of course, also use frozen chickpeas or ones you've cooked yourself beforehand.

To give it a unique, zesty flavor boost, I added a tablespoon of preserved lemon. Not a fan? It's completely optional.

To make the soup slightly creamy, I used a bit of coconut liquid (like coconut milk but lower in fat).

Nutritional Values per Bowl

One bowl out of 5, weighing 400g (estimate does not include water evaporated during cooking):

• 373 kcal
• 14g protein
• 59g carbohydrates
• 9g fat

Have leftover lentils? How about making red lentil patties?

Protein Orange Soup

Prep time 10 minutes

Cook time 40 minutes

Servings 5 bowls

Calories 370 kcal

Ingredients

• 3 tbsp olive oil
• 1 onion, chopped
• 1 level tbsp turmeric
• 1 level tbsp cumin
• 1 tbsp preserved lemon optional
• 1 sweet potato, peeled and cubed
• 2 carrots, peeled and sliced
• 1 medium piece pumpkin, peeled and cubed
• 3 cloves garlic, sliced
• 3 tbsp pearl barley 40g
• 1/2 cup red lentils 85g
• 1 can chickpeas + liquid 400g
• 3 tbsp coconut liquid (light coconut milk) 6-10% fat
• 1 bunch cilantro leaves, plus more for garnish
• 2 liters water

Instructions

1. In a large, deep pot, heat the oil.

2. Add the onion and garlic and sauté for 2-3 minutes (be careful not to burn the garlic).

3. Once the onion is translucent, add the cumin and turmeric and sauté for another minute or two.

4. Stir in the preserved lemon and continue to cook while stirring.

5. Add the vegetables, barley, and red lentils to the pot and cook for about 5 minutes.

6. Pour in half of the canned chickpeas (including the liquid) and save the other half for the end.

7. Add the cilantro and pour the water over everything.

8. Bring to a boil, then simmer on low heat for 40 minutes to an hour, depending on how concentrated you like your soup.

9. Once the soup is ready, use an immersion blender to blend it thoroughly until smooth.

10. Add the remaining chickpeas to the pot for texture.

11. Ladle into serving bowls.

12. Drizzle with a little coconut liquid and garnish with fresh cilantro leaves.