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
Scale
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
