Vegan Chickpea Rice Soup
User Reviews
5
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Prep Time
10 mins
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Cook Time
25 mins
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Total Time
35 mins
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Servings
4
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Calories
267 kcal
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Course
Main Course, Soup
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Cuisine
American, gluten-free
Vegan Chickpea Rice Soup
Description
The Vegan Chickpea Rice Soup recipe starts by sautéing onions, garlic, carrots, and celery with fragrant herbs like thyme, oregano, and poultry seasoning. Chickpeas and broth are added alongside washed long grain rice, then simmered until the rice is tender and the flavors meld. The seasoning blend offers subtle herbal notes, while soy sauce adds umami depth.
This soup combines tender vegetables with soft chickpeas and rice, resulting in a filling, textured broth that is both nourishing and flavorful. The broth's light savory character is complemented by a touch of black pepper and optional garnishes like parsley or cilantro.
This soup works well as a wholesome lunch or dinner, especially for those following vegan diets. It pairs nicely with crusty bread or a side salad for a complete meal. Variations can include different rice types or substituting chickpeas with other plant-based proteins, adapting to dietary preferences.
The recipe also includes an option for Instant Pot preparation, cutting simmering time while preserving flavor. Adjust salt and herbs to taste after cooking to achieve the preferred balance.
Ingredients
- 1 tsp neutral cooking oil or use 3 tbsp broth, generic cooking oil
- 1/2 onion chopped, medium
- 4 to 6 cloves garlic finely chopped
- 1 cup carrot chopped
- 4 celery chopped small, stalks
- 1 tsp thyme or 1/2 tsp dried, fresh
- 1/2 tsp oregano dried
- 1 tsp poultry seasoning or 1/2 tsp sage, generous dashes of rosemary, nutmeg, marjoram
- 1/2 tsp onion powder
- 1/8 tsp black pepper or more, to taste
- 4.5 to 5 cups broth
- 15 oz chickpeas can 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 white rice I use white basmati, see notes for brown rice), washed well and drained
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
- The soup can be made in an Instant Pot by sautéing vegetables first, then pressure cooking with rice and broth for 5-6 minutes followed by natural pressure release.
- Substitute chickpeas with soy curls, other beans, shredded seitan, or jackfruit for protein variety.
- Use white basmati rice for best texture or substitute partially cooked brown rice or noodles for variation.
- Adjust seasoning after cooking with additional herbs, lime juice, or pepper as desired.
Nutrition Information
Show DetailsNutrition 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% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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