Vegan Chickpea Rice Soup

Name: Vegan Chickpea Rice Soup
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 4 serving
Ingredients: 1 tsp oil; 1/2 medium onion; 4 to 6 cloves of garlic; 1 cup chopped carrots; 4 celery stalks; 1 tsp fresh thyme; 1/2 tsp dried oregano; 1 tsp poultry seasoning; 1/2 tsp onion powder; 1/8 tsp or more black pepper to taste; 4.5 to 5 cups broth; 15 oz can of chickpeas or 1.25 cups cooked; 1/2 tsp salt; 1 to 2 tsp soy sauce; 1/3 cup long grain whit rice

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5.0

219 reviews

Excellent

Prep Time
10 mins
Cook Time
10 mins
Total Time
35 mins
Servings
4
Calories
267 kcal
Course
Main Course, Soup
Cuisine
American, gluten-free

Vegan Chickpea Rice Soup

Danielle Hudson

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Comforting and Healing Vegan Chickpea Rice Soup with Veggies. A glutenfree variation of Vegan Chicken Noodle Soup. Easy 1 Pot 30 minute meal. Instant Pot option Gluten-free Nut-free Recipe. Soyfree option

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Ingredients

Servings

1 tsp oil or use 3 tbsp broth
1/2 medium onion , chopped
4 to 6 cloves of garlic , finely chopped
1 cup chopped carrots
4 celery stalks , chopped small
1 tsp fresh thyme or 1/2 tsp dried
1/2 tsp dried oregano
1 tsp poultry seasoning or 1/2 tsp sage, generous dashes of rosemary, nutmeg, marjoram
1/2 tsp onion powder
1/8 tsp or more black pepper to taste
4.5 to 5 cups broth
15 oz can of chickpeas or 1.25 cups cooked
1/2 tsp salt , less or more depending on if the veggie broth is salted
1 to 2 tsp soy sauce , tamari for gluten-free, coconut aminos for soy-free
1/3 cup long grain whit rice , (I use white basmati, see notes for brown rice), washed well and drained

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Instructions

Heat oil in a saucepan over medium heat. Add onion, garlic and carrots and cook for 2 mins Add celery, herbs, spices and mix in. Cook for 2 mins
Add the broth, chickpeas, salt, soy sauce and mix.
Add the rice and bring to a rolling boil. Cook partially covered for 12 to 15 mins until rice is cooked and the flavors have developed.
Taste and adjust salt and flavor. Add more herbs, some garlic powder, lime juice, black or white pepper if needed. Serve the soup garnished with parsley or cilantro

Notes

Instant Pot: Follows Steps 1 and 2 on saute. Add the rice and 4 cups of broth and mix in. Close the lid and pressure cook for 5 to 6 mins. Let the pressure release naturally. Saute for a few mins to reduce broth if needed. Taste and adjust flavor, garnish and serve.
Substitutes:
Nutrition is for 1 serve
Chickpeas are the protein in the soup. You can use a cup of soy curls instead, other beans, or other chikin subs such as shredded seitan or jackfruit.
White basmati rice subs for the noodles making the soup gluten-free. Sub partially cooked brown rice and simmer for a few minutes longer until well done for variation. Or sub 7 oz noodles or pasta instead of rice.

Nutrition Information

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Calories 267kcal (13%) Carbohydrates 47g (16%) Protein 11g (22%) Fat 4g (6%) Sodium 389mg (16%) Potassium 472mg (13%) Fiber 9g (36%) Sugar 7g (14%) Vitamin A 5395IU (108%) Vitamin C 5.5mg (6%) Calcium 88mg (9%) Iron 3.5mg (19%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 267 kcal

% Daily Value*

Calories	267kcal	13%
Carbohydrates	47g	16%
Protein	11g	22%
Fat	4g	6%
Sodium	389mg	16%
Potassium	472mg	10%
Fiber	9g	36%
Sugar	7g	14%
Vitamin A	5395IU	108%
Vitamin C	5.5mg	6%
Calcium	88mg	9%
Iron	3.5mg	19%