This curried coconut red lentil soup is creamy, cozy, and packed with plant-based protein. It’s an easy lentil soup that’s vegan, hearty, and perfect for weeknights.

Jump to: Overview | Ingredients | How To Make | Watch The Video | Recipe Tips |  Serving Suggestions | Full Recipe Card | More Vegetarian Recipes

At A Glance

• Ready In: 45 minutes
• Serves: 4
• Diet: Vegan, dairy-free, gluten-free
• Nutrition Highlights: High in plant-based protein and fiber
• Main Ingredients: Red lentils, coconut cream, curry paste, mild curry powder, spinach
• Flavor Profile: Creamy, gently spiced, slightly sweet, fresh lime finish
• Meal-Prep Friendly: Keeps 4 days in the fridge and freezes beautifully
• Best Served With: Crusty bread or warm naan for dipping

This curried coconut red lentil soup is one of those dinners I turn to when I want something nourishing but low effort. The red lentils break down beautifully, giving you that naturally creamy texture without needing any dairy or blending. The Thai red curry paste and curry powder work together to create warmth and depth, while the coconut cream makes it rich and silky.

You’ve got sweetness from the carrots and onion, gentle heat from the spices, and a fresh pop at the end from lime juice. The baby spinach wilts right in, adding color and a boost of fiber and nutrients.

It’s high in plant-based protein and fiber thanks to the lentils, completely vegan, and naturally gluten-free. It’s also great for meal prep — the flavors deepen as it sits, and it freezes like a dream. If you’re looking for an easy lentil soup that feels a little special but uses everyday ingredients, this is it.

Per serving: 370 calories, 15 grams protein, and 17grams fiber. Serve with a high-protein toast for extra 10 grams of protein.

You might also like these high-protein vegetarian dinner recipes: tofu rice bowls, lentil mushroom Bolognese, black bean tacos, butter chickpeas, or high-protein butternut squash soup. For a non-vegetarian version, check out this lentil soup with chicken. Check out my chicken bean soup, lentil soup with sweet potato or more meals high in protein and fiber here.

What You’ll Need

Here is what you’ll need for this coconut red lentil soup recipe. Find the full measurements in the recipe card below.

• For aromatic base (flavor foundation) – onion, celery, carrots, salt, and oil for cooking; I use olive oil most of the time, but you can use avocado, coconut, or canola oil here
• Flavor Boosters: garlic for warmth and punch, fresh ginger for a gentle zing that lifts the soup, Thai red curry paste for that bold curry flavor, and mild curry powder for extra warmth and color, tomato paste for richness, color, and umami, sugar or honey to balance the acidity and spice
• Red lentils – high in protein and fiber; they cook quickly and turn creamy
• Vegetable stock – builds savory depth (have extra to thin if needed)
• Coconut cream – makes it luxuriously creamy (you can swap for full-fat coconut milk for a lighter option)
• Baby spinach – adds nutrients and color
• Lime juice – brightens and balances the richness (don’t skip!)
• Fresh cilantro (coriander) – fresh, herby finish
• Chili crisp (optional) – for extra heat and texture
• To Serve: Toast or crusty bread – perfect for dunking

How To Make Coconut Red Lentil Soup

Find the full recipe and nutritional information below. Here are some handy step-by-step photos for coconut red lentil soup.

• Sauté onion, celery, carrot, and salt in olive oil until soft and fragrant.
• Add garlic and ginger; cook briefly.
• Stir in curry paste, curry powder, tomato paste, and sugar; cook to deepen flavor.
• Add rinsed red lentils and vegetable stock. Bring to a boil, then simmer about 20 minutes until lentils are soft.
• Stir in coconut cream and simmer 5–10 more minutes.
• Add spinach and let it wilt.
• Finish with lime juice, adjust salt, and serve with coriander and optional chili crisp.

Watch The Video

Recipe Tips

• Too thick? Add a splash of water or extra stock to loosen it. Red lentils thicken as they sit.
• Layer your salt. A small pinch during sautéing makes a big difference later.
• Want it smoother? Blend half the soup with a stick blender for extra creaminess.
• More heat? Add chili flakes or extra curry paste.
• Make-ahead: Tastes even better the next day. Store in the fridge for up to 4 days.
• Freezer-friendly: Cool completely and freeze in portions for up to 3 months. Thaw overnight and reheat gently.

Serving Suggestions

I love serving this curry lentil soup with thick slices of toasted sourdough or warm naan for dipping. It also pairs beautifully with a simple cucumber salad dressed with lemon and olive oil to balance the richness. If you want to make it extra hearty, serve it over steamed rice for a cozy bowl situation.

If you’ve tried this coconut red lentil soup 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 Instagram, Facebook, Pinterest, YouTube, and or sign up to my Newsletter to see more of my delicious food.

More Vegetarian Recipes You Might Like

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This Vegan Lentil Chili has brown and red lentils, roasted red peppers, and olives and this flavorful meatless chili is also gluten-free. And even if you’re not vegan or vegetarian, you’ll love this lentil chili recipe!

Pin the Vegan Lentil Chili to try it later!

This Vegan Lentil Chili is is loaded with interesting and healthy plant-based ingredients that give it a wonderful combination of flavors. And this vegan chili recipe is so flavorful that I think it’s a perfect meatless dinner, even for people who aren’t vegans or even vegetarians.

I couldn’t resist adding red lentils along with the regular brown lentils this recipe started out with. I also added roasted red peppers and sliced olives for a little more flavor, and used canned vegetable broth as the base of the chili.

This was delicious as-is, but if you like tart flavors I think a generous squeeze of lime juice would add a pop or flavor to the Vegan Lentil Chili. And I’m guessing everyone who’s a fan of lentils will enjoy this tasty lentil chili recipe!

What ingredients do you need?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)

What are lentils?

Lentils are the dried seeds of the lentil plant, and they’re legumes which are never eaten fresh but always dried right after ripening. There are many different kinds and colors of lentils, but the brown lentils and red lentils used in this recipe are the two I use most often.

Is the Vegan Lentil Chili low in carbs?

Lentils do have some carbs but they also have fiber, so this vegan chili with two types of lentils has about 16 net carbs per serving with 6 grams of protein.

Why do I use brown and red lentils for Vegan Lentil Chili?

You can definitely make this with all brown lentils if that’s have you have, but I love the additions of red lentils to this lentil chili recipe. Red lentils add a nice color to any recipe you use them in. They also cook more quickly than brown, green, or black lentils, so the red lentils will dissolve into the chili to thicken it.

Want more tasty recipes for chili?

Check out Healthy Chili Recipes Your Family Will Love! for more delicious chili recipes.

How to Make Vegan Lentil Chili:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

1. Heat the oil and then cook the onions until they’re starting to brown. Add garlic and cook about one minute more.
2. Then add the chile powder, ground cumin, dried oregano, and ground chipotle powder (or cayenne) and cook about 90 seconds more.
3. You can use all regular brown-green lentils like you normally find in the grocery store, but if you have red lentils, they will dissolve a little faster and thicken the chili, and the red ones add a nice sweetness.
4. When the spices are fragrant, add the brown lentils, red lentils, vegetable broth, water, and tomato sauce and start to simmer.
5. When red lentils are mostly dissolved and brown ones are nicely tender, add the sliced green onion, sliced olives, and diced roasted red bell pepper and simmer about 15-20 minutes more.
6. Serve the Vegan Lentil Chili hot, with a squeeze of lime juice if desired.

More Vegan Recipes with Lentils

Weekend Food Prep:

This vegan lentil chile recipe has been added to a category called Weekend Food Prep where you’ll find ideas to prep or cook on the weekend and eat during the week!

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Vegan Lentil Chili would be too high in carbs for strict low-carb diet plans, but lentils have fiber so this recipe has only 16 net carbs per serving. Dried beans and lentils are approved for all phases of the original South Beach Diet, but they’re limited to 1/3 to 1/2 cup serving for Phase One. In a recipe like this Lentil Chili where there are lots of other healthy ingredients besides the lentils, you could have a larger serving.

Find More Recipes Like This One:
Use Soups and Stews to find more recipes like this one. Use the Diet Type Index to find more recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
This Vegan Lentil Chili recipe was first posted in 2012. It was last updated with more information in 2025.

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This Sausage and Lentil Soup has roasted red pepper, and I love how spicy Italian Sausage adds flavor to this easy soup! And this recipe uses a generous amount of sausage and roasted peppers and not many lentils, so it’s surprisingly low in carbs!

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This delicious Sausage and Lentil Soup is something I love to pull out of the freezer for an easy dinner, and it’s starting to feel like soup season in the northern hemisphere! And even though lentils have some carbs, this is definitely a carb-conscious soup with lots of sausage and peppers and not that many lentils. When I updated the recipe a few years ago I ended up using a whole package (19.5 oz.) of Italian sausage so there would be more sausage than lentils.

And lentils are high in fiber too, so with only one cup of dried lentils in six servings this soup would be a good choice for low-carb eaters. I love sausage, lentils, peppers, and all the other flavors in this soup, hope you enjoy trying it!

(This recipe was adapted to be a lower-carb version of Sausage, Lentil, and Tomato Soup. If anyone was a fan of that older recipe you can find the printer-friendly version back in the archives by using that link.)

What ingredients do you need for this recipe?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)

How low in carbs is this Sausage and Lentil Soup?

This easy soup recipe with lots of sausage and peppers and only a small amount of lentils has only 10 net carbs per serving, with 8 grams of protein!

What red pepper did I use for Sausage and Lentil Soup?

I used roasted red pepper from a jar for this soup recipe, which made it quick and easy to get on the table! You can also use diced fresh red bell peppers; just add them a bit earlier in the cooking time.

Can you use red lentils for this soup?

I love red lentils (affiliate link) in soup and if you wanted to use them in this sausage lentil soup recipe they would cook a bit more quickly than the brown ones.

Can you freeze the Sausage and Lentil Soup?

I love stockpiling soup in the freezer during the winter, and this soup is great to freeze in individual containers and pull out later for a quick meal.

How to make Sausage and Lentil Soup:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

1. Brown the sausage well and put it in the soup pot. (I used to use turkey Italian sausage for this soup, but now I can’t find that very often and pork sausage will also be delicious. Use either sweet or hot Italian sausage, whichever you prefer.)
2. Brown the onions and add to the soup pot with the chicken stock or broth, lentils, ground fennel, dried thyme, and dried sage.
3. Drain the roasted red peppers into a colander.
4. Let the soup simmer until the lentils are tender, about 45 minutes.
5. When the lentils are tender, chop the red peppers and add to the soup.
6. Then let soup simmer about 45 minutes more, or until lentils are as soft as you prefer and flavors are well blended.
7. Season the Sausage and Lentil Soup with salt and fresh-ground black pepper and serve hot.

Make it a Carb-Conscious Meal:

Easy Sausage and Lentil Soup would taste great served with one of these tasty low-carb breads:

Weekend Food Prep:

This recipe for soup with sausage, peppers, and lentils has been added to a category called Weekend Food Prep where you’ll find recipes you can prep or cook on the weekend and eat during the week!

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This Sausage and Lentil Soup has a lot of sausage and red peppers and a small amount of lentils, so it’s not much of a splurge for low-carb diets, but not low enough in carbs for strict Keto. With turkey Italian Sausage, this would be acceptable for any phase of the original South Beach Diet.

Find More Recipes Like This One:
Use Soup Recipes to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for This Recipe:
This delicious lentil soup with sausage was first posted in 2007 and I’ve enjoyed it so many times since then.  The recipe was last updated with more information and a adapted to be a slightly lower-carb version in 2025.

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Vegan Picadillo is a delicious lentil stew with peppers, green olives, tomatoes, and just a hint of chocolate. And this tasty vegetarian Picadillo recipe is a perfect meatless main dish that everyone will enjoy!

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This delicious Vegan Picadillo (with Lentils, Peppers, and Green Olives) is a recipe I first made with my nephew Jake back when he cooked with me for the blog. And from the first bite this was one of Jake’s favorites out of all the recipes we tried together.

We both loved the sound of the inspiring stew recipe with lentils, sweet bell peppers, green olives, onion, garlic, chile powder and a hint of cocoa powder. Then when we tried the recipe Jake and I added oregano, canned tomatoes, a bit of Green Tabasco Sauce, and extra green olives.

We ate this with a generous shake of green Tabasco, and the Vegan Picadillo was a satisfying meatless dish that we both loved. And recently I made this again and took new pictures, which show off the recipe a lot better! And this time I added a little green olive juice to the Picadillo for even more flavor, plus I garnished the stew with sliced green olives, which probably appeals to all the green olive fans like myself! I hope you try it soon.

What ingredients do you need for this recipe?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)

What is Picadillo?

The word “picadillo” means to mince, referring to small pieces of meat that usually make up the bulk of this dish. Of course in this vegan version of Picadillo the meat is replaced with lentils. Picadillo is traditional all over Latin America, where it’s usually made with beef and includes things like raisins, tomatoes, and olives.  Read more about Picadillo to find out what recipe variations are used in different countries.

Is the Vegan Picadillo recipe low in carbs?

Lentils do have some carbs of course, but they’re a good source of fiber. This delicious Picadillo made with lentils only has 14 net carbs per serving, with 8 grams of protein.

Is the Vegan Lentil Picadillo gluten-free?

This delicious Picadillo recipe is gluten-free and dairy-free.

How to Make Vegan Picadillo (with Lentils, Peppers, and Green Olives):

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

1. Rinse lentils and pick out any broken ones.
2. Then simmer with garlic, salt, and water until lentils are soft. Drain over a pan to catch the liquid.
3. While lentils cook, chop the onions, red pepper, and green olives.  
4. Brown onions in a little olive oil in a pot that’s large enough to hold all the stew.
5. Add the minced garlic, diced red pepper, ground Ancho chile and Dried Oregano and cook a few minutes more.
6. Then add diced tomatoes with juice, tomato sauce, cocoa powder, Monkfruit Sweetener, and diced green olives and simmer about 10 minutes.
7. Add the cooked lentils, 1 cup (or more) of the lentil cooking water and simmer 20-25 minutes on low heat.
8. Add the Green Tabasco Sauce and 1-2 T green olive juice and stir.
9. Serve the Vegan Picadillo hot. I loved this with some sliced green olives for garnish!
10. You can top the Picadillo with a dollop of Greek yogurt or sour cream if you don’t care whether it’s vegan.

Make it a Vegetarian Meal:

This recipe for a meatless Picadillo is probably substantial enough to serve as a one-dish meal. But if you want something on the side, it would be good with one of these side dishes. (All are vegetarian but some are not vegan.)

More Meatless Recipes with Lentils:

Weekend Food Prep:

This Vegan Picadillo recipe has been added to a category called Weekend Food Prep where you’ll find recipes you can prep or cook on the weekend and eat during the week!

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Lentils have some carbs but they also have a lot of fiber, so I bet this is lower in carbs than you think. It might work for some people who eat moderate low-carb but it is too high in carbs for Keto. Vegan Picadillo would be approved for any phase of the original South Beach Diet. Remember that serving size for beans and legumes is limited for the South Beach Diet Phase One. 

Find More Recipes Like This One:
Use Soups and Stew Recipes to find more recipes like this one. Use the Diet Type Index  to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
This Vegan Picadillo recipe with lentils was first posted in 2012. The recipe was updated with better photos in 2017 and last updated with more information in 2026.

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.

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This chicken and white bean soup is rich, smoky, and finished with lemon — the kind of soup that gets better the longer it simmers on the stove.

Jump to: Overview | Ingredients | How To Make | Recipe Tips |  Serving Suggestions | Full Recipe Card | More Soup Recipes

This chicken and white bean soup is the kind of dish that gets better the longer it sits on the stove. Chicken pieces braise right in the broth until fall-apart tender, then shred straight into the soup for a richness that chicken breast just doesn’t deliver. The cannellini beans do double duty — part of them get blended back into the broth, which thickens everything naturally without a drop of cream or flour. Tomato paste, smoked paprika, and a bay leaf build a warm, savory base, and a squeeze of lemon at the end keeps it from tasting heavy. If you want an extra hit of umami, stir in some grated Parmesan right before serving — it’s optional, but worth it.

You might also like these recipes: lemon chicken orzo soup, chicken lentil soup, chicken potato soup, tuna white bean salad, borscht soup, or tomato Florentine soup.

What You’ll Need

How To Make Chicken & White Bean Soup

• Remove the chicken and shred it. Blend 1 cup of the beans and broth until smooth, then stir it back into the pot along with the shredded chicken.
• Stir in the lemon juice, cream (if using), then season with more salt and pepper as needed (taste as you go).
• Stir in the kale or spinach and simmer 3 minutes, until wilted.
• Remove the bay leaf, ladle into bowls, and finish with grated Parmesan if using.

Recipe Tips

• Don’t rush the tomato paste. Two full minutes in the pan, until it goes from bright red to a deep brick color, removes the raw edge and adds concentrated flavor.
• The blending step matters. Blending just one cup of beans and broth and stirring it back in thickens the soup naturally, no flour or cornstarch needed.
• Chicken thighs shred better than breast, but breast is leaner and lower in calories and works just as fine.
• Storage: keeps in the fridge for 4–5 days in an airtight container.
• Freezer-friendly: freeze in portions for up to 3 months. Leave out the cream and kale, then add them fresh when reheating.
• Make it dairy-free: skip the cream and Parmesan — the soup is plenty rich from the beans and blended broth alone.

Serving Suggestions

I like to serve this with a thick slice of crusty sourdough for dipping, or a simple green salad on the side to balance the richness. A sprinkle of extra Parmesan and fresh parsley at the table never hurts either.

If you’ve tried this chicken white bean soup 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 Instagram, Facebook, Pinterest, YouTube, and or sign up to my Newsletter to see more of my delicious food.

More Soup Recipes

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Mexican Red Lentil Stew is an easy recipe that’s always a hit, and this delicious stew is vegan and gluten-free! And if your family likes to celebrate Meatless Monday, this is a perfect idea for a vegetarian meal.

PIN this tasty Red Lentil Stew to make it later!

This tasty Mexican Red Lentil Stew is a dish I made regularly when I used to have a soup party every year, and people would gobble it up and go back for more. And recently I was glad to update the post with better photos after I made this red lentil stew for myself!

I love red lentils in soup or stew because they cook quickly and dissolve more quickly than regular lentils. And in this stew the lentils are seasoned with turmeric, ground cumin, and chile powder. Those spices plus the combination of lime and cilantro makes this a winner for me.

I always eat my bowl of red lentil stew with a dollop of sour cream, but if you skip the sour cream this recipe is vegan. I hope you’ll try it soon if you like these ingredients!

What ingredients do you need for this recipe?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

Can you use other lentils for this Red Lentil Stew recipe?

I encourage you to use red lentils for this stew, both for the flavor but also for the way they dissolve much more quickly than regular brown or green lentils when they’re cooked in soup or stew. But if that’s just not happening at your house, I’m sure regular brown lentils will still be tasty.

What gives the Mexican flavors in this lentil stew?

Ground cumin, ground Ancho chile peppers, Green Tabasco Sauce, and lime juice all give this lentil stew the Mexican vibe!

What if you don’t want cilantro in this lentil stew?

I do understand that cilantro doesn’t taste good to some people, and if you’re someone with the anti-cilantro tastebuds I would use thinly-sliced green onion instead.

How low in carbs is the Mexican Red Lentil Stew?

This tasty stew has 21 net carbs and 9 grams of protein per serving.

How to Make Mexican Red Lentil Stew:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

1. The recipe starts by bringing the lentils and water to a boil, then letting the lentils sit covered for 30 minutes.
2. While the lentils are pre-cooking in the hot water, saute chopped onions and celery in olive oil for a few minutes, then add Minced Garlic and cook a bit more. Add ground Turmeric, ground cumin, and ground Ancho chile and cook for 1-2 minutes more.
3. Then add the vegetable broth, canned tomatoes, and hot sauce, and let simmer.
4. When lentils have cooked in the hot water for 30 minutes, add the softened lentils and water to the soup pot and cook about 15-30 minutes more, until lentils are soft.
5. At this point the soup isn’t too much in the looks department, but your kitchen will be smelling wonderful.
6. Taste and see if you want to add salt, pepper, or any more hot sauce.
7. While soup cooks, chop up a good-sized bunch of cilantro. (I used a whole cup of chopped cilantro, but you could get by with less.)
8. When lentils are soft and starting to dissolve into the soup, add the lime juice and cilantro (or thinly-sliced green onion) and cook about 5 minutes more.
9. Serve with more limes to squeeze into the stew if desired.
10. Mexican Red Lentil Stew is good with a dollop of sour cream or vegan sour cream substitute if desired.

Make it a carb-conscious meal:

The flavorful lentil stew would taste great with Olive Bread or Savory Almond Flour Bread.

More Vegetarian Soup or Stew:

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This Mexican Red Lentil Stew is a great main dish for any phase of the original South Beach Diet, although dried beans and lentils are limited to a small serving for Phase One. It’s a bit high in carbs for a traditional low-carb diet plan, but lentils do have some fiber so the net carbs might be lower than you think; check the nutritional information above.

Find More Recipes Like This One:
Use Soup and Stew Recipes to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
This red lentil stew with Mexican flavors was first posted in 2010. The recipe was last updated with more information in 2026.

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.

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Moroccan Chickpea Stew is a recipe that came from a reader named Paula, and it’s a meatless dish with chickpeas, red lentils, and spices. I don’t know if Paula’s chickpea stew recipe is authentically Moroccan, but it’s definitely delicious!

PIN Moroccan Chickpea Stew to try it later.

Moroccan Chickpea Stew is a recipe I got by e-mail from a reader named Paula B.  And the minute I read the recipe, there was no doubt I was going to make it. Not only did it sound like a perfect combination of flavors, but two of my favorite meatless ingredients are chickpeas and lentils. And I’d just gotten a big bag of red lentils from Whole Foods, so it seemed like an omen when the recipe arrived.

Paula called this a Moroccan stew although I’m not sure if it’s an authentic Moroccan recipe. But it’s aromatic and spicy with a blend of interesting ingredients that come together perfectly.

Paula said she eats the Moroccan Chickpea Stew with a dollop of sour cream (again, probably not Moroccan, but highly recommend it!) I ate mine over brown rice, and this was one of the best meatless dinners I’d had for a long time.

What ingredients do you need?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)

Are red lentils a must for Moroccan Chickpea Stew?

If you’re thinking of using brown lentils for this, please try to find the red lentils. Not only are they beautiful, but they’re much softer than other lentils and dissolve more easily to make a perfectly thickened stew. If you do need to use brown lentils, they will need to cook a bit longer.

Is this Chickpea Stew an authentic Moroccan Recipe?

I’ve actually been to Morocco which was such a fascinating place, but I still can’t say for sure if Paula is correct in calling this a Moroccan recipe. When I googled it I did find similar recipes called Moroccan all over the web, but I’m not claiming it’s an authentically Moroccan dish.

Is Moroccan Chickpea Stew a healthy dish?

Lentils and chickpeas both have some carbs, but they also have fiber so this tasty stew with Moroccan flavors has about 23 net carb (and about 10 grams of protein) per serving without the brown rice.

How to Make Moroccan Chickpea Stew:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

1. Heat the olive oil in a heavy pot, then gently saute the onions, garlic, ginger, and ground turmeric for about 7 minutes.
2. Then add chopped celery, garam masala, ground cardamom, cayenne pepper, and ground cumin and cook 3-4 minutes more, or until spices become very aromatic and celery is just starting to soften.
3. The beautiful red lentils that dissolve into the stock become the base of this stew. They turn more of a yellowish color when they’re cooked.
4. Add chicken, beef, or vegetable stock, 1 can diced tomatoes, 1 can chickpeas, and the red lentils, and let the stew start to simmer.
5. Once it starts to bubble, reduce heat to a gentle simmer, cover pan, and cook 45-60 minutes (or even a bit longer, depending on how fully dissolved you’d like the lentils to be.) I wanted to keep some texture, but cooked mine for about 60 minutes so the lentils were about half-dissolved.
6. Serve Moroccan Chickpea Stew over rice or brown rice if desired. I love this with a dollop of sour cream or plain yogurt as well.

Make it a Meatless Meal:

If you eat the Moroccan Chickpea Stew with brown rice, it could easily be a one-dish bowl meal. But if you want to add a side dish, this would taste good with Roasted Pepper Salad, Cucumber Radish Tomato Salad, or Broccoli Salad with Feta and Almonds.

More Tasty Chickpeas or Red Lentils:

Weekend Food Prep:

This recipe for Moroccan Chickpea Stew has been added to a category called Weekend Food Prep  where you’ll find recipes you can prep or cook on the weekend and eat during the week!

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
If you eat Moroccan Chickpea Stew plain (without rice) this dish would be approved for any phase of the original South Beach Diet. I ate mine over brown rice, which would make it phase 2 or 3 for South Beach.  This is probably too high in carbs for a stricter low-carb eating plan, although chickpeas and lentils both have quite a bit of fiber.

Find More Recipes Like This One:
Use Stews for more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
A reader named Paula sent me this recipe for a chickpea stew with Moroccan flavors, and it was posted on the blog in 2009! It was last updated with more information in 2025.

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This Sausage and White Beans with Sage is flavored with tomatoes and ground fennel and it can be made in the Slow Cooker or the Instant Pot. This tasty combination of sausage and beans is surprisingly not that high in carbs, but for even lower carbs just double the sausage and use fewer beans.

PIN the Sausage and White Beans to try it later!

Sausage and White Beans with Sage is one of my favorite slow cooker recipes that I’ve discovered can be made more quickly in the Instant Pot! And it’s fun to have recipes that can work for people who prefer different cooking options. And sausage and white beans are a classic combination that worked out perfectly in both methods.

This recipe was inspired by a lovely woman named Ilva, who lives in Tuscany. I met her online in the early days of blogging and we chatted frequently for a while. Then Ilva stopped focusing on recipes and started to focus on her beautiful food photography, and for the last few years I haven’t talked to her so much.

But I appreciate Ilva introducing me to rustic Italian dishes like this one, where the emphasis is entirely on the flavors and not on the looks of the dish. And there are a lot of ways to adapt this recipe and still get good results, but no matter how you cook it or what kind of beans you use, please do not skip the dried fennel that makes this dish so amazingly flavorful!

What ingredients do you need for this recipe?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

• dried white beans
• celery
• whole cloves garlic
• fresh sage leaves, divided
• salt
• dried Italian Herb Seasoning (affiliate link), divided
• Olive Oil (affiliate link), divided
• uncooked turkey, chicken, or pork Italian sausage
• ground fennel (affiliate link)
• canned petite dice tomatoes with juice

What sausage did I use for Sausage and White Beans with Sage?

I used uncooked Italian Sausage for this tasty combination of sausage and beans! You can use turkey, chicken, or pork Italian Sausage and choose mild or spicy Italian Sausage, whichever you prefer.

What gives this sausage and white beans recipe the Italian flavors?

Of course the Italian Sausage used here is partly what makes this a recipe with Italian flavors! But the other ingredients that add Italian flavor notes include garlic, sage, Italian Herb Seasoning, and ground fennel. And I think fennel is one of the best flavors in Italian cooking. If you haven’t cooked with fennel much, I hope this recipe will help you see why I love it.

Can you use canned beans for this sausage and white beans recipe?

Whether you use the Instant Pot or the slow cooker for this recipe featuring sausage and beans, you’ll definitely get the best flavor if you start with dried beans and cook them yourself. But if that just isn’t happening at your house, I’ll also give tips for making this with canned beans.

How high in carbs is this sausage and white beans?

If you check the nutritional information you may be surprised this has only 14 net carbs per serving, with 18 grams of protein.

How can you make this recipe lower in carbs?

If you’re strictly watching carbs,  you can double the amount of sausage and use half as many beans in this recipe for a lower-carb dish with sausage and beans.

How to make Italian Sausage and White Beans with Sage:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

1. If you’re cooking your own beans, start with 2 cups of fresh dried white beans. If you want to cook the beans on the stovetop, I would soak them in cold water overnight; for cooking dried beans in the slow cooker or the Instant Pot, you can skip the soaking.
2. Put dried beans, celery, garlic, sage, salt, Italian Herb Seasoning (affiliate link), and a little olive oil in the slow cooker or Instant Pot with enough water to just cover the beans.
3. Cook beans 5-6 hours in the slow cooker. (more here about How to Cook Dried Beans in a Slow Cooker.)
4. In the Instant Pot, lock the lid and cook 30 minutes at HIGH PRESSURE; then let beans NATURAL RELEASE for 15 minutes followed by quick release as needed.
5. For either cooking method, drain the beans, saving the large cloves of garlic and 1/2 cup cooking liquid.
6. While beans cook (or when they’re nearly cooked for slow cooker method) heat 1 tablespoon olive oil in a large frying pan and brown the sausage. Then slice into diagonal pieces and brown the sides of those pieces. (This adds flavor; please don’t skip the browning!)
7. Put the drained beans, sausage pieces, garlic, sage leaves, canned tomatoes, and ground fennel into the slow cooker or Instant Pot with 1/2 cup reserved liquid.
8. For Instant Pot cook 10 minutes at HIGH PRESSURE, then NATURAL RELEASE for five minutes, and then quick release.
9. For slow cooker, put same ingredients into the slow cooker and cook on high for 2-3 hours.
10. Serve Sausage and White Bean with Sage hot, with a little freshly-grated Parmesan if desired, although the cheese is definitely optional.

Love Your Instant Pot or Slow Cooker?

Check out all my Instant Pot Recipes or Slow Cooker Recipes if you’re a fan of one or both of these handy cooking gadgets!

Weekend Food Prep:

This recipe for sausage and white beans has been added to a category called Weekend Food Prep where you’ll find recipes you can prep or cook on the weekend and eat during the week!

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Leek and potato soup, lightened up: sour cream and Parmesan give it all the creaminess you want, no heavy cream required. Topped with fried leek greens and garlicky croutons for the best textures.

Jump to: Overview | Ingredients | How To Make | Watch The Video | Recipe Tips |  Serving Suggestions | Full Recipe Card | More Recipes You Might Like

There are a lot of leek and potato soup recipes out there, but this is my lightened-up version, and it’s the one I keep coming back to. Vegeta stock powder gives it a savory depth that plain stock cubes don’t quite manage, and swapping heavy cream for light sour cream keeps things lighter while still giving that creamy, tangy finish.

Blended potato starch does most of the heavy lifting for texture here, so you’re not relying on cream at all to get that velvety consistency. And here’s the fun part: I use every bit of the leek, frying the dark green tops into a crispy, oniony topping, and piling on garlicky sourdough croutons for crunch. It’s easily made vegan too; just skip the sour cream and Parmesan, or add nutritional yeast and a dairy-free yogurt instead.

You might also like these soup recipes: butternut squash and sweet potato soup, borscht soup, high protein butternut squash soup, watercress soup, turmeric zucchini soup, and make sure to check out these leek recipes.

How To Make Leek And Potato Soup

• Melt the butter in a large pot, add the sliced white and pale green leeks with a little salt, and cook 4–5 minutes until soft.
• Add the potatoes, garlic, pepper, nutmeg and Vegeta stock powder, stir, then pour in the water. Bring to a boil, then simmer about 15 minutes until the potatoes are tender.
• Off the heat, stir the Parmesan and sour cream into the soup, then blend until smooth and creamy.

• While the soup simmers, toss the sourdough cubes with olive oil, garlic powder, Italian seasoning and salt, then bake or air-fry until golden.
• Pan-fry the reserved leek tops in a little oil until soft and golden.
• Serve topped with the crispy leeks, croutons and a sprinkle of green onions or chives.

Watch The Video

Recipe Tips

• Blend the soup until just smooth and silky — don’t overblend, as it can turn a little gloggy (over-blended potato can get gluey from the starch breaking down too much)
• Make it vegan by skipping the Parmesan and sour cream, or add nutritional yeast and a dairy-free yogurt instead.
• Storage: keeps 4 days in the fridge in an airtight container.
• Freezing: freezes well, best without the sour cream and Parmesan already mixed in (stir in fresh after reheating).
• Don’t skip the fried leek tops. They’re a genuinely simple way to use the whole vegetable and add a lot of flavor for very little effort.

Serving Suggestions

This is the kind of soup I want with warm crusty bread for mopping up the bowl, though the croutons already do a lot of that work. A simple green salad on the side keeps things light if you’re serving it as a starter, or bulk it up with a piece of grilled fish or chicken for a full dinner.

If you’ve tried this leek and potato soup 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 Instagram, Facebook, Pinterest, YouTube, and or sign up to my Newsletter to see more of my delicious food.

More Recipes You Might Like

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Butternut Squash Kale Soup uses some of my favorite soup ingredients, and this tasty vegetarian soup has gluten-free and lower-carb options. And this is a perfect recipe to use those packages of peeled-and-cut butternut squash that shows up in the fall!

Pin Butternut Squash Kale Soup to try it later!

This Butternut Squash Kale Soup is a recipe I first made just because I had butternut squash and kale in the fridge. And then I loved this soup with fall flavors, and it ended up being one of my favorite soups to make this time of year.

The bonus ingredient in the soup is Farro that I’d been craving ever since I first tried Farro with Mushrooms. The butternut, kale, and Farro combination here was wonderful, but I know some people aren’t going to have Farro. And also Farro isn’t gluten-free or low in carbs, so in the updated recipe I’m giving the option to switch Farro for brown rice (for gluten-free) or frozen cauliflower rice (for lower-carb and gluten-free.)

And no matter which way you make it, if you’re a fan of butternut squash and kale I hope you try this tasty meatless soup!

What ingredients do you need for this recipe?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)

• Farro
• onion
• Olive Oil (affiliate link)
• Dried Thyme (affiliate link)
• Dried Sage (affiliate link)
• vegetable broth
• butternut squash
• kale
• salt and black pepper
• Balsamic Vinegar (affiliate link)
• Parmesan for serving (optional, dairy-free without the Parmesan)

Can you use pre-cut butternut squash for Butternut Squash Kale Soup?

I wrote a post about How to Peel and Cut Up a Butternut Squash and for Roasted Butternut Squash it’s definitely better when you cut it up yourself. But to use in soup, those packages of pre-cut butternut squash that show up at Costco this time of year are great!

Want Butternut Squash Kale Soup that’s gluten-free or lower-carb?

You can easily make a gluten-free version of this soup by switching out the Farro for brown rice; I would use Ben’s Brown Rice (affiliate link). And you can make a tasty lower-carb version by switching out the Farro for cauliflower rice.

How high in carbs is the Butternut Squash Kale Soup?

This soup recipe with farro or brown rice will have about 24 net carbs per serving. If you switch out the Farro for frozen cauliflower rice, the soup will have about 12.8 net carbs per serving.

Who else LOVES Butternut Squash?

I’m a huge butternut squash fan from childhood, which is why my carb-conscious recipe blog has so many butternut squash recipes! And when it’s fall I just have to have it a few times every year. You can use Favorite Roasted Butternut Squash Recipes to see all my recipes using it. Or use Favorite Winter Squash Recipes to see my favorites with all types of winter squash!

How to Make Butternut Squash Kale Soup:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

1. If you’re using farro, start by soaking it for at least 15 minutes. 
2. If you don’t want to Peel and Cut Up a Butternut Squash, I think pre-cut squash cubes are great for soup.
3. Cut the squash into pieces not more than 3/4 inch across.
4. Heat the oil in soup pot, then saute diced onion with the thyme and sage.
5. Add vegetable stock to the onions and herbs and bring to a low simmer; then add the farro and simmer 10 minutes. (You can skip this extra ten minutes if you’re using brown rice; cauliflower rice will be added towards the end of the cooking time.)
6. Add the squash cubes and simmer about 30 minutes.
7. Mash the squash a bit so some pieces will thicken the soup, then add the kale (and add cauliflower rice now if you’re using that) and simmer 20-30 minutes more.
8. Stir in a little balsamic vinegar if desired, and serve hot.
9. Butternut Squash Kale Soup will good with a little Parmesan cheese sprinkled on at the table, if you’re a fan of that.

Weekend Food Prep:

This recipe for Butternut Squash Kale Soup has been added to a category called Weekend Food Prep where you’ll find recipes you can prep or cook on the weekend and eat during the week! And this recipe would be perfect to make on the weekend and enjoy for a meatless lunch or dinner.

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