If you’re searching for something bright, filling, and packed with flavor, wait until you try this Lemony Chickpea Soup Recipe. Seriously, I love this because it strikes the perfect balance between refreshing lemony notes and comforting, creamy chickpea goodness. If you want a cozy meal that’s plant-based but never boring, keep reading — I promise, your kitchen will smell amazing!
Why You’ll Love This Recipe
- Bright and Creamy Flavor: The fresh lemon juice and creamy chickpea puree combine to create a soup that’s both refreshing and indulgent.
- Protein-Packed and Satisfying: Thanks to chickpeas and nutritional yeast, this soup keeps you full and nourished.
- Easy to Customize: You can tweak the greens, spice level, or even the milk base depending on what you have on hand.
- Perfect for Any Season: Whether you want a light lunch or a comforting dinner, this soup hits the spot year-round.
Ingredients You’ll Need
These ingredients work harmoniously to build layers of flavor while keeping the soup hearty and satisfying. When you shop, try to choose fresh dill and good-quality olive oil—they really make a difference.
- Long-grain white rice: Rinsing this well prevents cloudiness and keeps the soup smooth.
- Extra virgin olive oil: Adds a lovely richness and depth when sautéing your veggies.
- Carrots: Finely chopped for sweetness and texture that’s not overpowering.
- Yellow onion: The base flavor—make sure to chop finely so it melts into the broth.
- Chickpeas: One can gets pureed for creaminess, the other stays whole for bite.
- Fresh dill: Offers brightness and herbaceousness. Use tender stems only.
- Garlic: Provides a subtle kick; finely chop for even cooking.
- Tomato paste: Deepens the flavor and adds a touch of umami.
- Dried oregano, ground coriander, ground turmeric, red pepper flakes: Layered spices that bring warmth and a mild kick.
- Vegetable broth: The flavorful base that ties everything together.
- Baby spinach or baby kale: Adds color, nutrients, and a lovely leafy texture—feel free to increase the amount!
- Plant-based milk: Creamy and smooth—oat milk or lite coconut milk works beautifully here.
- Lemon (zest and juice): Brightens and lifts the soup, giving it signature flavor.
- Nutritional yeast: Provides cheesy, nutty undertones without dairy.
- White miso: Boosts umami and richness even more.
Variations
I love how flexible this Lemony Chickpea Soup Recipe is — changing up just one or two ingredients can totally transform it. Feel free to make it your own and experiment with what you enjoy!
- Greens swap: I’ve swapped spinach for baby kale for a heartier texture; it holds up well without wilting too much.
- Spice level: If you like it mild, dial back the red pepper flakes — I stick to ¼ teaspoon, but ½ is my go-to for a nice kick.
- Milk choices: Tried oat milk, coconut milk, and even cashew cream; each adds its own subtle body and flavor, so pick your favorite!
- Grain alternatives: Sometimes I substitute rice for quinoa—just adjust the cooking time to suit it.
How to Make Lemony Chickpea Soup Recipe
Step 1: Prep and Sauté Your Veggies
First, rinse your rice in a fine-mesh sieve until the water runs almost clear. This stops it from getting starchy and helps your soup stay nice and clean. Then, heat the olive oil in a large pot over medium-high heat. Toss in the finely chopped carrots and onions, seasoning with salt. Stir occasionally for about 10 minutes until they’re soft and just starting to brown. This slow caramelizing is key because it builds a sweet, rich base you’ll notice in every spoonful.
Step 2: Build the Flavor with Garlic, Tomato Paste, and Spices
Add the garlic and cook for two minutes, stirring constantly so it doesn’t burn. Then add the tomato paste along with your dried oregano, ground coriander, turmeric, and red pepper flakes. Keep stirring — this is where that gorgeous, deep color develops, and the spices toast just enough to bloom their aromas. If you see anything sticking or burning, turn the heat down a bit and splash in a little broth to deglaze the pan.
Step 3: Add Rice, Chickpeas, and Broth
Next, stir the rinsed rice into the pot and coat it in the flavorful mix for about a minute. Add one can of drained chickpeas, season with salt and pepper, and toss to combine. Pour in your vegetable broth and half of the chopped dill, which adds a fresh herbal note right from the start. Bring it all to a boil, then lower the heat to a gentle simmer. Cover and cook for 15 minutes, stirring occasionally, until the rice is tender.
Step 4: Make the Creamy Chickpea Puree
While the soup simmers, roughly chop your spinach or kale. Then get your second can of chickpeas into a food processor or blender. Add the plant-based milk, lemon zest, lemon juice, nutritional yeast, miso, salt, and pepper. Puree until completely smooth and creamy, scraping down the sides if needed. This part is magic — it adds a lush texture and a bright, savory kick that makes this soup feel special.
Step 5: Combine and Finish Cooking
Stir that luscious chickpea puree into your soup pot and toss in the chopped greens. Let everything heat through for another 1-2 minutes until the soup thickens slightly and the greens just wilt. Remove from heat and add the rest of your fresh dill along with a final tablespoon of lemon juice. Taste and adjust seasoning with salt, pepper, or more lemon juice as you like, then serve with a drizzle of quality olive oil to add richness and a silky mouthfeel.
Pro Tips for Making Lemony Chickpea Soup Recipe
- Rinse the Rice Thoroughly: I discovered this trick after several attempts — it prevents the soup from turning cloudy and gummy.
- Mind Your Tomato Paste: Toast it gently with spices until it darkens—a little patience here deepens flavors more than you’d expect.
- Balance Lemon Flavors at the End: Adding lemon juice gradually at the end lets you control the bright tang without overpowering the soup.
- Don’t Skip the Olive Oil Drizzle: It’s a simple touch, but it really elevates the mouthfeel and richness, especially if you use a fruity extra virgin olive oil.
How to Serve Lemony Chickpea Soup Recipe
Garnishes
I love sprinkling a little extra fresh dill on top for a boost of herbal freshness and adding a twist of lemon zest to brighten each bowl. Sometimes, I even toss on toasted pine nuts or pepitas for some crunch, which makes the soup feel special without extra effort.
Side Dishes
My go-tos here are crusty whole-grain bread for dunking and a simple side salad dressed with lemon vinaigrette to echo the soup’s bright notes. If I’m feeling indulgent, I’ll serve some warm garlic naan or pita to scoop up every last drop.
Creative Ways to Present
For casual dinners, I love serving this soup in rustic bowls with a drizzle of olive oil and a lemon wedge on the side for guests to add more zing. For a party, set up a soup bar with garnishes like chili flakes, fresh herbs, and crunchy seeds so everyone can customize their bowl.
Make Ahead and Storage
Storing Leftovers
I store leftover lemony chickpea soup in an airtight container in the fridge for up to 4 days. The flavors actually meld even more overnight, making second-day soup even better in my opinion.
Freezing
I’ve had great success freezing this soup in individual portions. Just cool completely before transferring. When thawed, it keeps its texture and flavor beautifully — sometimes I add a splash more plant milk on reheating to refresh the creaminess.
Reheating
Reheat gently on the stovetop over medium-low heat, stirring often. Adding a little extra broth or plant milk helps maintain the silky texture without making it too thick or dry. A quick squeeze of extra lemon juice right before serving brings back the soup’s lively brightness.
FAQs
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Can I make this lemony chickpea soup recipe gluten-free?
Absolutely! The recipe is naturally gluten-free as long as you double-check any store-bought vegetable broth, tomato paste, and miso for gluten-containing additives.
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What can I use instead of rice?
Quinoa or small pasta like orzo work well as substitutes. Just adjust the cooking time because quinoa cooks faster, and pasta can vary widely.
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Can I use dried chickpeas instead of canned?
Yes, just soak dried chickpeas overnight and cook them until tender. It’s best to cook a bit extra since dried chickpeas swell, then divide them between the puree and whole additions.
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Is this soup suitable for meal prep?
Very much so. It reheats beautifully and develops deeper flavor over time—perfect for making ahead for busy weeks.
Final Thoughts
This Lemony Chickpea Soup Recipe holds a special spot in my heart because it’s like a hug in a bowl — comforting, wholesome, yet bright and vibrant. Whenever I make it, friends and family go crazy over how fresh and satisfying it tastes. I can’t recommend it enough if you want a healthy, plant-based soup that doesn’t sacrifice flavor or texture. Give it a try soon, and I bet it’ll become one of your favorites too!
Print
Lemony Chickpea Soup Recipe
- Prep Time: 20 minutes
- Cook Time: 35 minutes
- Total Time: 55 minutes
- Yield: 4 servings
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Vegan
Description
This bright and fresh Lemony Chickpea Soup combines creamy chickpea puree with vibrant lemon juice and fresh dill for a comforting yet protein-packed meal. Featuring long-grain rice, aromatic vegetables, and warming spices, this soup is the perfect plant-based twist on classic chicken noodle soup, rich in fiber and flavor.
Ingredients
Base Ingredients
- ⅓ cup (65 to 70g) long-grain white rice
- ¼ cup (56g) extra virgin olive oil
- 4 medium carrots, scrubbed and finely chopped
- 1 large yellow onion, finely chopped
- Kosher salt and freshly cracked black pepper, to taste
- 2 (15-ounce / 425g) cans chickpeas, divided
- 5 cloves garlic, finely chopped
- 2 tablespoons tomato paste
- 4 cups (960 mL) vegetable broth
- 3 ounces (85g) baby spinach or baby kale
Herbs and Spices
- ¾ cup (12g) fresh dill, chopped and divided (no thick stems)
- 2 teaspoons dried oregano
- ½ teaspoon ground coriander
- ½ teaspoon ground turmeric
- ¼ to ½ teaspoon red pepper flakes (½ tsp for a kick)
Flavor Enhancers
- ½ cup (120 mL) creamy unsweetened plant-based milk (such as full-fat oat milk or canned “lite” coconut milk)
- 1 large lemon (zested + 3 to 4 tablespoons lemon juice, divided)
- ¼ cup (20g) nutritional yeast
- 1 tablespoon white miso
Instructions
- Rinse the Rice: Place the rice in a fine-mesh sieve and rinse under cold water several times until the water runs almost clear, then drain thoroughly to remove excess starch.
- Prepare Chickpeas: Drain and rinse one can of chickpeas and set it aside for later use in the soup. Drain and rinse the other can, then transfer these chickpeas to a food processor or small-capacity blender for making the puree.
- Sauté Vegetables: Heat the olive oil in a large saucepan or Dutch oven over medium-high heat until shimmering. Add the chopped carrots and onion, season with a few pinches of kosher salt, and stir occasionally until the vegetables are softened and lightly browned, about 10 minutes.
- Add Garlic and Spices: Stir in the garlic and cook for 2 minutes, stirring frequently. Add tomato paste, dried oregano, ground coriander, ground turmeric, and red pepper flakes. Continue stirring almost constantly for 1 to 2 minutes until the tomato paste deepens to a dark red brick color. If the mixture sticks or begins to burn, reduce the heat and deglaze with a splash of vegetable broth.
- Add Rice and Chickpeas: Toss the rinsed rice in the pan to coat it with the aromatics and oil for 1 minute. Add the reserved drained chickpeas along with ¼ teaspoon kosher salt and freshly cracked black pepper to taste. Stir everything together.
- Add Broth and Dill: Pour in the vegetable broth and add half of the chopped dill. Bring the mixture to a boil on high heat.
- Simmer the Soup: Reduce heat to low, cover the pan, and simmer for 15 minutes, stirring once or twice, until the rice is tender.
- Chop Greens and Make Chickpea Puree: While the soup simmers, roughly chop the spinach or kale. In the food processor or blender with chickpeas, add plant-based milk, lemon zest, 2 tablespoons lemon juice, nutritional yeast, white miso, 1 teaspoon kosher salt, and pepper to taste. Blend until the mixture is smooth and creamy, scraping down the sides as needed. Taste and adjust seasoning with additional salt or lemon juice if necessary.
- Combine Puree and Greens: Stir the chickpea puree into the simmering soup, then add the chopped spinach or kale. Continue to simmer for 1 to 2 minutes until the soup thickens slightly and the greens wilt.
- Finish and Serve: Remove the soup from heat. Stir in the remaining dill and 1 tablespoon lemon juice. Adjust seasoning by adding more salt, pepper, or lemon juice if desired. Serve the soup hot drizzled with a little extra virgin olive oil for added richness.
Notes
- This Lemony Chickpea Soup is a delicious, plant-protein-packed alternative to traditional chicken noodle soup, offering a fresh, comforting flavor with the brightness of lemon and dill.
- You can adjust the amount of red pepper flakes depending on your spice preference, using ¼ teaspoon for mild or ½ teaspoon for a noticeable kick.
- The baby spinach or baby kale can be increased to your liking for added greens and nutrients in the dish.
- Using creamy unsweetened plant-based milk adds richness without dairy; oat milk or lite coconut milk works best to maintain the soup’s velvety texture.
Nutrition
- Serving Size: 1 serving
- Calories: 500
- 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
