Description
Lemony Chickpea Soup is a comforting and fresh plant-based soup combining tender chickpeas, aromatic vegetables, and a creamy chickpea puree infused with bright lemon and fresh dill. It’s rich in protein and fiber with a vibrant flavor profile, perfect for a nourishing meal that feels indulgent yet wholesome.
Ingredients
Scale
Grains
- ⅓ cup (65 to 70g) long-grain white rice
Vegetables & Herbs
- 4 medium carrots, scrubbed and finely chopped
- 1 large yellow onion, finely chopped
- ¾ cup (12g) fresh dill (no thick stems), chopped and divided
- 5 cloves garlic, finely chopped
- 3 ounces (85g) baby spinach or baby kale (can add more, see Note 2)
- 1 large lemon, zested + 3 to 4 tablespoons lemon juice, divided
Pantry & Canned Goods
- ¼ cup (56g) extra virgin olive oil
- 2 (15-ounce / 425g) cans chickpeas, divided
- 2 tablespoons tomato paste
- 2 teaspoons dried oregano
- ½ teaspoon ground coriander
- ½ teaspoon ground turmeric
- ¼ to ½ teaspoon red pepper flakes (½ tsp for a kick)
- 4 cups (960 mL) vegetable broth
- ½ cup (120 mL) creamy unsweetened plant-based milk, such as full-fat oat milk or canned “lite” coconut milk
- ¼ cup (20g) nutritional yeast
- 1 tablespoon white miso
- Kosher salt and freshly cracked black pepper
Instructions
- Rinse the Rice: Add the rice to a fine-mesh sieve and rinse a few times until the water runs almost clear, then drain well to remove excess starch.
- Prepare Chickpeas: Drain and rinse one can of chickpeas and set aside for later addition to the soup. Drain and rinse the other can and transfer those chickpeas to a food processor or small blender for making the puree.
- Sauté Aromatics: Heat olive oil in a large saucepan or Dutch oven over medium-high heat until shimmering. Add the finely chopped carrots and onion, seasoning with a few pinches of salt. Stir occasionally until softened and lightly browned, about 10 minutes.
- Add Garlic and Spices: Stir in the chopped garlic and cook for 2 minutes until fragrant. Add tomato paste, dried oregano, ground coriander, ground turmeric, and red pepper flakes. Stir almost constantly for 1 to 2 minutes until the tomato paste darkens to a brick red color. Lower heat if it sticks and deglaze with a splash of broth.
- Add Rice and Chickpeas: Toss rinsed rice in the pan to coat with aromatics and oil for 1 minute. Add one can of drained chickpeas, ¼ teaspoon kosher salt, and pepper to taste. Toss to combine.
- Add Broth and Dill, Simmer: Pour in vegetable broth, add half of the chopped dill, and bring the mixture to a boil. Reduce heat to low, cover, and simmer for 15 minutes, stirring occasionally, until rice is tender.
- Prepare Spinach and Chickpea Puree: Roughly chop the spinach. In the food processor with chickpeas, add plant-based milk, lemon zest, 2 tablespoons lemon juice, nutritional yeast, miso, 1 teaspoon kosher salt, and pepper. Blend until creamy and smooth, scraping sides as needed. Adjust seasonings if needed.
- Combine Puree and Finish Soup: Stir the chickpea puree into the simmering soup along with chopped spinach. Simmer for 1 to 2 minutes until the soup thickens slightly and greens wilt.
- Final Seasoning and Serve: Off the heat, stir in remaining fresh dill and 1 tablespoon lemon juice. Taste and adjust seasoning with salt, pepper, or more lemon juice as desired. Serve hot, drizzled with a little extra virgin olive oil for richness.
Notes
- This soup is a fresh, vibrant twist on classic chicken noodle soup, using plant-based ingredients for a filling, nutritious meal.
- Adding more baby spinach or kale increases nutrient density and volume without overpowering the delicate lemon and dill flavors.
- If you prefer a more spicy kick, increase the red pepper flakes up to ½ teaspoon.
- The creamy chickpea puree adds richness and helps thicken the soup naturally without dairy.
- Use a good quality olive oil for finishing drizzle to enhance flavor and mouthfeel.
Nutrition
- Serving Size: 1 serving
- Calories: 500 kcal
- Sugar: 9 g
- Sodium: 1159 mg
- Fat: 19 g
- Saturated Fat: 2 g
- Unsaturated Fat: 13 g
- Trans Fat: 0 g
- Carbohydrates: 64 g
- Fiber: 16 g
- Protein: 20 g
- Cholesterol: 0 mg
