Login Kristin Meier

We all crack up at the way my husband enthusiastically declares “Gar-Banzo BEEEANS!”  whenever I report that a recipe contains the tiny little power packed nugget as one of its ingredients. Garbanzo beans are one of our family’s favorite beans. Garbanzo beans are also known as chickpeas.

Garbanzo beans are a healthy source of both fiber and protein and a good source of folate and zinc. Fiber is important for regulating your cholesterol level and blood sugar, as well as helping to prevent and relieve constipation. Protein is important for the growth and maintenance of your entire body. One cup of garbanzo beans contains 11 g of fiber and 12 g of protein. 

Lentils are also a terrific legume. In fact,  garbanzo beans and legumes rank #3 and #4 respectively among all potential foods, in terms of their nutritional “powerhouse” abilities. Lentils are high in calcium, phosphorus, potassium, zinc, and iron. They contain A and B-complex vitamins. Last week I ordered some red lentils in my bin from Greenbean Delivery and challenged myself to find a yummy and nutritious fall recipe to satisy the entire family.  I found just the thing!  

Lentil-Garbanzo-tomato soup with Veggies

  • 1 large yellow onion
  • 2 large carrots
  • 2 large stalks of celery
  • 1 red pepper
  • 1 tbsp olive oil
  • 1 tbsp minced garlic
  • 1 tsp. smoked paprika
  • 1 tsp. sweet paprika
  • 1/2 tsp. dried thyme
  • fresh ground black pepper to taste
  • 1 cup red lentils
  • 2 cans chickpeas, rinsed
  • 4 cups vegetable stock (or prepared vegetable broth)
  • 2 cans diced tomatoes with juice (I used two 14.5 oz jars of Local Folks Foods diced tomatoes)

Heat olive oil in frying pan and saute on low/medium the diced onion, carrots, celeryuntil soft. Add red pepper, garlic, smoked paprika, sweet paprika, thyme, and pepper; saute 2-3 minutes more.  

Add onion-spice mixture to a stock pot with red lentils, chickpeas, and vegetable stock.  

Bring soup to a boil, then simmer until lentils are starting to soften and dissolve into the soup. When lentils are starting to soften, add 2 cans of diced tomatoes with juice. Cook until the lentils and chickpeas are both quite soft. Add more pepper or spice as desired. We enjoyed the soup with a salad, pizza hummus with whole grain Wasa crackers.