5 from 219 votes
Vegan Chickpea Rice Soup
This Vegan Chickpea Rice Soup blends chickpeas, rice, aromatic vegetables, and herbs into a comforting broth. The combination yields a hearty, savory soup with tender rice and chickpeas providing texture and protein. Seasoned with thyme, oregano, and poultry seasoning, it is a satisfying plant-based meal with a balance of mild spice and freshness.
Prep Time
10 mins
Cook Time
25 mins
Total Time
35 mins
Servings:
4
Calories:
267 kcal
Course:
Main Course, Soup
Cuisine:
American, gluten-free
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
Cup of Yum
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
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%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 267
% 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.