Gluten-Free Lentil Chickpea Minestrone Soup

Prep time: 15 mins
Calories: 343

The genius about this soup-in-a-jar recipe is that you layer in the ingredients and then add hot water when you’re ready for lunch. Eating healthy couldn’t be easier. Scale up ingredient amounts to make as many jars as you like. Prepared jars can be refrigerated up to 1 week. Use wide-mouth canning jars (as they’re made to withstand heat) and remove jars from the refrigerator an hour or so before adding hot water to reduce the temperature change.



1/2 teaspoon gluten-free Italian seasoning
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/8 teaspoon salt
1/8 teaspoon black pepper
1/8 teaspoon red chili flakes, optional
2 teaspoons tomato paste
1 teaspoon lemon zest
2 teaspoons red wine vinegar
1/2 cup cooked or canned chickpeas, drained
1/2 cup cooked or canned lentils, drained
1/2 cup thinly sliced carrot
1/3 cup fresh or frozen green peas
1 cup baby greens

Lentil Chickpea Minestrone Soup

Mathew Kadey


1. Place Italian seasoning, garlic powder, onion powder, salt, black pepper and chili flakes in a wide mouth jar (1-pint or larger). Top with tomato paste, lemon zest, red wine vinegar, chickpeas, lentils, carrot, peas and greens. Cover and chill until ready to use.

2. When ready to serve, add boiled water to the jar, filling it to within 1 inch of the rim. Stir contents, cover and let stand 5 minutes. Alternatively, fill the jar almost to the top with room-temperature water, seal and shake. Then remove lid and microwave about 2 minutes.

Each serving contains 343 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 388mg sodium, 62g carbohydrate, 20g fiber, 13g sugars, 21g protein, 22Est GL.

Contributing chef Matthew Kadey, RD is a registered dietitian and food writer. He is author of The Muffin Tin Chef (Ulysses Press), The No-Cook, No-Bake Cookbook (Ulysses Press) and Rocket Fuel: Power-Packed Food for Sports and Adventure (VeloPress).

1 serving contains 343 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 388mg sodium, 62g carbohydrates, 20g fiber, 13g sugars, 21g protein.


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