Lemony Chickpea Soup
User Reviews
5
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Prep Time
20 mins
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Cook Time
35 mins
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Total Time
55 mins
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Servings
4
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Calories
500 kcal
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Cuisine
Mediterranean, American
Lemony Chickpea Soup
Description
Lemony Chickpea Soup is built around two cans of chickpeas and long-grain white rice simmered in an olive oil sauté of carrots, onions, and garlic seasoned with oregano, coriander, turmeric, and red pepper flakes. Tomato paste deepens the base with rich umami notes. Fresh dill and baby spinach add herby brightness and leafy texture, while plant-based milk and nutritional yeast lend a subtle creaminess without dairy. The addition of lemon zest and juice provides a vibrant citrus lift that complements the warmth of the spices. The rice adds substance, giving body to the broth and making the soup more filling.
The method begins by softening the vegetables and cooking the rice briefly before adding brothy ingredients and chickpeas, allowing the flavors to meld. Spinach is stirred in at the end to maintain its tender quality. The soup’s texture is a mix of tender chickpeas, soft rice grains, and leafy greens in a broth that is both hearty and refreshing, well suited for cooler days when a nourishing but bright soup is welcome.
This soup can be served as a satisfying lunch or a starter for dinner. It pairs well with crusty bread or a simple salad. The lemon and dill present a fresh profile that balances the earthiness of chickpeas and warmth of the spices, making it an approachable vegetarian option.
For best results, rinse the rice thoroughly before cooking to avoid cloudiness. Optionally, increase the amount of spinach for more greens. Using brown rice requires a pre-cooking step to ensure even tenderness. Adjust the heat level by modifying red pepper flakes. The soup stores well in the refrigerator and can be gently reheated, though spinach and rice texture will soften over time.
Ingredients
- ⅓ cup (65 to 70g) long-grain white rice (see Note 1)
- ¼ cup (56g) extra virgin olive oil
- 4 medium carrot scrubbed and finely chopped
- 1 large yellow onion finely chopped
- salt kosher salt and freshly cracked
- black pepper kosher salt and freshly cracked
- 2 (15-ounce / 425g) cans chickpeas divided
- ¾ cup (12g) dill chopped and divided, fresh, no thick stems
- 5 cloves garlic finely chopped
- 2 tablespoons tomato paste
- 2 teaspoons oregano dried
- ½ teaspoon ground coriander
- ½ teaspoon Turmeric ground
- ¼ to ½ teaspoon red pepper flakes (½ tsp for a kick)
- 4 cups (960 mL) vegetable broth
- 3 ounces (85g) baby spinach can add more, see Note 2, or baby kale
- ½ cup (120 mL) plant-based milk such as full-fat oat milk or canned “lite” coconut milk, creamy, unsweetened
- 1 lemon zested + 3 to 4 tablespoons lemon juice, divided, large
- ¼ cup (20g) nutritional yeast
- 1 tablespoon white miso
Instructions
- Add the rice to a fine-mesh sieve and rinse a few times until almost clear, then drain.
- Drain and rinse one can of chickpeas and set aside for step 5. Drain and rinse the other can of chickpeas and transfer to a food processor or small-capacity blender for step 8.
- In a large saucepan or Dutch oven, heat the olive oil over medium-high heat. Once shimmering, add the carrots and onion. Season with a few pinches of salt. Stir occasionally, until softened and lightly browned, about 10 minutes.
- Add the garlic and cook for 2 minutes, stirring frequently. Add the tomato paste plus spices (oregano, coriander, turmeric, and red pepper flakes). Stir almost constantly for 1 to 2 minutes until the tomato paste is a darker red brick color. If it sticks or starts to burn, lower the heat and deglaze with a splash of broth.
- Add the rinsed rice and toss to coat in the aromatics and oil for 1 minute. Add one can of drained chickpeas, plus ¼ teaspoon kosher salt and pepper to taste. Toss to coat. Pour in the vegetable broth, followed by half of the chopped dill. Bring to a boil.
- Reduce the heat to low to maintain a simmer and cover the pan. Simmer, covered, for 15 minutes, stirring once or twice, or until the rice is soft.
- While the soup simmers, roughly chop the spinach and make the chickpea puree.
- Chickpea Puree: To the chickpeas in the food processor or blender, add the milk, lemon zest, 2 tablespoons lemon juice, nutritional yeast, miso, 1 teaspoon kosher salt, and pepper to taste. Blend until pureed and creamy, scraping down the sides as needed. Taste for seasonings, adding more salt or lemon juice as needed.
- Stir the Chickpea Puree into the soup to combine, then add the chopped spinach. Simmer for 1 to 2 minutes, or until the soup thickens and greens slightly wilt.
- Off the heat, stir in the remaining dill and 1 tablespoon of lemon juice. Taste, adding salt/pepper or more lemon juice as desired. Transfer to bowls and drizzle each bowl with a bit of good-quality olive oil for richness.
Notes
- Rinse rice well before cooking to keep the broth clear and prevent clumping.
- Increase baby spinach to 5 ounces for a more nutrient-rich and leafy soup.
- If substituting brown rice, pre-boil for 10 minutes to soften before adding to the soup.
- Adjust red pepper flakes to control the spiciness according to your preference.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 500 kcal
% Daily Value*
| Calories | 500kcal | 25% |
| Carbohydrates | 64g | 21% |
| Protein | 20g | 40% |
| Fat | 19g | 29% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 11g | 55% |
| Sodium | 1159mg | 48% |
| Potassium | 1045mg | 22% |
| Fiber | 16g | 64% |
| Sugar | 9g | 18% |
| Vitamin A | 12430IU | 249% |
| Vitamin C | 23mg | 26% |
| Calcium | 133mg | 13% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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