Mediterranean🥣 Soups & stews

Lemony Chickpea Soup

Name: Lemony Chickpea Soup
Total time: 40 min
Cuisine: Mediterranean
Ingredients: 2 cans canned chickpeas; ~3 tbsp olive oil; ~2 carrots; 1 large yellow onion; 5 garlic cloves; ~¼ cups fresh dill; 1/3 cups long grain white rice; 2 tbsp tomato paste; 2 tsp dried oregano; ½ tsp coriander; ½ tsp turmeric; ½ tsp red pepper flakes; ~1½ tsp salt; ~½ tsp black pepper; 4 cups vegetable broth; ½ cup plant-based milk (oat or coconut milk); 1 large lemon; ¼ cups nutritional yeast; 1 tbsp white miso; 3 oz baby spinach

⏱ 40 min

A budget-friendly lemony chickpea soup made with simple ingredients that delivers outrageous flavor. The soup is creamy and hearty without being heavy, and uses two preparation methods for chickpeas: some left whole and others blended into a smooth puree to create a luxurious texture. The bright combination of lemon and fresh dill makes it perfect for any season.

VeganLow-cal

Adapted from a video by Rainbow Plant Life

The Cheap and Easy Soup I Make (Almost) Every Week

Watch on YouTube

Ingredients

canned chickpeas2 cans
olive oilas needed, divided~3 tbspest.
carrotsfinely diced~2est.
yellow onion1 large
garlic cloves5
fresh dilldivided~¼ cupsest.
long grain white rice1/3 cups
tomato paste2 tbsp
dried oregano

Steps

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1
Drain and rinse the canned chickpeas, keeping them separated since they will be used in two different ways.
2
Finely dice the carrots, chop the onion and garlic, and roughly chop the fresh dill.
3
Measure out one-third cup of long grain white rice.
4
Heat a Dutch oven or large sauce pan over medium-high heat and add a generous amount of olive oil.
5
Add the prepared vegetables to the hot oil with a pinch of salt and cook for about 10 minutes until they are soft and lightly golden.
6
Combine the tomato paste with oregano, coriander, turmeric, and red pepper flakes. Add this mixture to the pot and stir well to coat everything evenly. If the mixture begins to brown too much, deglaze with a splash of water or broth.
7
Add the rice and cook for about one minute, stirring to allow it to absorb the flavors in the pot.
8
Add one can of the drained chickpeas with salt and pepper, stirring well to coat them with the flavors.
9
Pour in four cups of vegetable broth and add half of the fresh dill.
10
Bring to a boil, cover, and simmer on low heat for 15 minutes until the rice is tender.
11
While the soup simmers, prepare the chickpea puree by blending the second can of chickpeas with half a cup of plant-based milk, the zest and 2 tablespoons of juice from one large lemon, one-quarter cup of nutritional yeast, one tablespoon of white miso, salt, and pepper.
12
Blend until smooth and creamy like a savory hummus.
13
Roughly chop the baby spinach.
14
Once the rice is tender and the soup has thickened slightly, add the baby spinach and turn up the heat slightly, simmering for 1-2 minutes until the spinach wilts.
15
Stir in the chickpea puree and add more lemon juice for brightness. Top with the remaining fresh dill and season with pepper.
16
The soup is ready to serve. Ladle into bowls and enjoy with bread on the side.

Lemony Chickpea Soup

Ingredients

Steps

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