Spiced Apple and Lentil Soup with Tamari-Glazed Chickpeas

In today’s post, I’m sharing a delicious soup recipe that’s just perfect for the cold weather season. It’s creamy, filling and flavoured with spices that will warm you from the inside out. Topped with tamari-glazed chickpeas and seeds, and accompanied with a slice or two of wholegrain bread, this soup makes a wonderful evening supper or weekend lunch option. It is also budget-friendly. It cost me just £3.00 to make, which equates to 75p per portion. Bargain!

The November issue of Vegan Life magazine was filled with inspiration for winter soups, and it was the ‘Spiced Bramley Apple and Red Lentil Soup’ that first caught my attention. Not only did it sound tasty, but I knew that the addition of lentils and coconut would make it a filling soup, which is just what we need this time of year.

This soup is my idea of the perfect winter comfort food. As well as being tasty, warming and filling, it is also packed full of nutrients that help to keep us healthy and strong. It is rich in antioxidant vitamins A and E, as well as B vitamins and a whole host of minerals. Thanks to the lentils, chickpeas and seeds, this soup is also a great source of protein. A single serving of the soup contains 33% of the recommended daily amount of protein. Add a couple of slices of multigrain bread and it provides over 50% of the protein RDA!

The soup is really easy to make. It’s simply a case of pan frying the vegetables, then adding the remaining ingredients, simmering for 20 minutes then whizzing in a blender. I used my Optimum Vac 2 Air Vacuum blender and boom, within seconds it was silky smooth.

I love adding lots of toppings to my soups. Not only do they add interesting flavours and textures, but they also boost the nutrient profile of the soup and make it more filling. Inspired by my Creamy Butternut Squash Soup with Maple-Glazed Chickpeas, I chose to top this soup with some chickpeas and seeds glazed in tamari soy sauce, which gave them a rich, umami flavour that complimented the spices in the soup.

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If you make this recipe, I’d love to hear your feedback and any suggestions for adaptations. Tag your photos with #bitofthegoodstuff on social media and they’ll find their way to me. You can also connect with me on my social media channels here: Instagram, Twitter, Facebook, Pinterest.   

With love,


6 thoughts on “Spiced Apple and Lentil Soup with Tamari-Glazed Chickpeas

  1. Absolutely beautiful photos! Love the chickpea addition, as you mentioned this soup must be chock-full of protein (which I am terrible at eating), so I can’t wait to try it!

    1. Thank you Deidre! And happy New Year! ❤️
      I love adding chickpea toppings like this one to my soups as they not only taste yummy, but as you rightly said, they greatly boost the protein content )as well as leaving you feeling full up for longer). Just one bowl of this soup contains a third of the daily recommended amount of protein (and over 50% with a couple of slices of wholegrain bread)!

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