Go Back
–+ servings
Lemony Chickpea Soup

Creamy Lemony Chickpea Soup for a Bright, Healthy Meal

This Lemony Chickpea Soup is a creamy, gluten-free vegan dish packed with plant protein and fiber, perfect for a comforting meal.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Soup
Cuisine Healthy, Vegan
Servings 4 cups
Calories 300 kcal

Equipment

  • large saucepan
  • fine mesh strainer
  • blender

Ingredients
  

For the Soup Base

  • 1 cup long-grain white rice Substitute with long-grain brown rice (requires pre-boiling)
  • 2 tablespoons extra virgin olive oil Perfect for sautéing and enriching flavor
  • 2 medium carrots Chop finely for even cooking
  • 1 medium yellow onion Finely chopped ensures even cooking
  • 1 teaspoon kosher salt Essential seasoning
  • 1 teaspoon freshly cracked black pepper Essential seasoning
  • 2 cans chickpeas One can should be pureed, while the other is added whole for texture
  • 2 tablespoons fresh dill Bright herb that complements lemon
  • 2 cloves garlic Finely chopped for maximum aroma
  • 2 tablespoons tomato paste Richens the soup
  • 1 teaspoon dried oregano Spice blend
  • 1 teaspoon ground coriander Spice blend
  • 1 teaspoon ground turmeric Spice blend
  • 1 teaspoon red pepper flakes Adjust for desired heat level
  • 4 cups vegetable broth Liquid base

For Nutritional Boost

  • 3 ounces baby spinach or baby kale Can increase for more greens
  • ½ cup creamy unsweetened plant-based milk Options like oat or coconut milk work well
  • 1 large lemon Zested and juiced for refreshing tartness
  • ¼ cup nutritional yeast Provides umami flavor
  • 1 tablespoon white miso Adds savory depth

Instructions
 

Step-by-Step Instructions

  • Rinse the long-grain white rice under cold water until the water runs clear. Allow the rice to drain while preparing the vegetables.
  • In a large saucepan, heat 2 tablespoons of extra virgin olive oil over medium-high heat. Add the finely chopped carrots and yellow onion, sauté for about 10 minutes.
  • Stir in the finely chopped garlic and cook for 2 minutes. Incorporate the tomato paste along with the dried oregano, ground coriander, ground turmeric, and red pepper flakes; cook for another 1-2 minutes.
  • Add the rinsed rice, whole chickpeas, kosher salt, and black pepper. Pour in the vegetable broth and add half of the chopped fresh dill; bring to a boil and prepare for simmering.
  • Reduce heat to low, cover the saucepan, and let the soup simmer for about 15 minutes.
  • Prepare the chickpea puree by blending the second can of chickpeas with creamy plant-based milk, lemon zest, lemon juice, nutritional yeast, white miso, and pinch of salt and pepper until smooth.
  • Once the rice is fully cooked, stir the chickpea puree into the soup. Then add the chopped baby spinach or kale; simmer for an additional 1-2 minutes.
  • Off the heat, mix in the remaining fresh dill and a splash of lemon juice to enhance flavors. Taste and adjust seasoning if needed before serving.

Notes

Leftovers can be stored in the fridge for up to 6 days. Revive flavors with a splash of lemon juice or olive oil when reheating.

Nutrition

Serving: 1cupCalories: 300kcalCarbohydrates: 45gProtein: 12gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gSodium: 400mgPotassium: 650mgFiber: 10gSugar: 3gVitamin A: 1200IUVitamin C: 15mgCalcium: 100mgIron: 3mg
Keyword comfort food, gluten-free, Healthy Meal, Lemony Chickpea Soup, Plant-Based, Vegan Soup
Tried this recipe?Let us know how it was!