If you’re on the hunt for a soup that feels both cozy and refreshing, I have just the thing for you. This Lemony Chickpea Soup Recipe is one of my all-time favorites because it’s bursting with bright lemon flavor, wholesome chickpeas, and a cozy creamy texture that makes it perfect any time of year. Whether you’re new to plant-based meals or a longtime fan, you’ll find this soup incredibly satisfying and easy to love.
Why You’ll Love This Recipe
- Bright and refreshing flavor: The lemon zest and juice bring a vibrant twist that wakes up your taste buds.
- Comforting and creamy texture: Thanks to the blended chickpeas and plant milk, it’s cozily satisfying without dairy.
- Nutrient-packed and filling: Chickpeas and rice make this soup a complete meal you can feel good about.
- Easy pantry-friendly ingredients: Most are staples you probably already have, so it’s simple to whip up anytime.
Ingredients You’ll Need
Every ingredient in this Lemony Chickpea Soup Recipe plays a key role. The blend of rice, herbs, spices, and creamy elements builds layers of flavor and texture that come together beautifully. You’ll want to use fresh dill and a good-quality plant milk to really elevate the taste.
- Long-grain white rice: Rinsing it well helps keep the soup clear and prevents it from becoming gluey.
- Extra virgin olive oil: Use a good quality one—it adds richness and depth to those sautéed veggies.
- Carrots: Finely chopped for quick cooking and natural sweetness.
- Yellow onion: A classic base for savory flavor, finely chopped so it melts into the soup.
- Chickpeas: Dividing the cans for texture contrast—whole and pureed—adds creaminess and heartiness.
- Fresh dill: Bright and herbaceous, avoid thick stems to keep the flavor light.
- Garlic: Finely chopped to infuse the soup with warm aroma.
- Tomato paste: Adds umami richness; cook it long enough to deepen the flavor without burning.
- Dried oregano, ground coriander, turmeric, red pepper flakes: These spices bring warmth and a subtle kick.
- Vegetable broth: Keep it low sodium if you want more control over saltiness.
- Baby spinach or baby kale: Adds freshness and nutrients; spinach softens quickly, kale needs a bit more time.
- Unsweetened plant-based milk: I love full-fat oat milk for its creamy texture; coconut milk works too for a slight tropical hint.
- Lemon: Both zest and juice are essential for that signature zing.
- Nutritional yeast: Adds cheesy depth without dairy.
- White miso: Brings a gentle salty umami boost—don’t skip it!
Variations
I love how versatile this Lemony Chickpea Soup Recipe is. You can easily tweak it to suit what you have in your pantry or your family’s preferences. Don’t be afraid to experiment a little and make it your own!
- Add protein boost: Stir in some cooked quinoa or lentils for extra texture and nourishment; I do this when hosting friends who need a bit more oomph.
- Spice it up: If you really like heat, bump up the red pepper flakes or add a splash of hot sauce at the end.
- Greens swap: Try replacing spinach with swiss chard or kale for slightly different textures and flavors.
- Make it gluten-free: This recipe already is, but double-check your broth and miso to be sure.
- Herb variation: Fresh parsley or mint can make a delightful twist if you want something beyond dill.
How to Make Lemony Chickpea Soup Recipe
Step 1: Prep your ingredients like a pro
The first thing I do is rinse the rice thoroughly in a fine-mesh sieve until the water runs almost clear—this keeps the soup from becoming cloudy and overly starchy. Then, drain and rinse your chickpeas; splitting them into two parts is key for maintaining that nice texture contrast. While the rice and beans rest, chop your carrots, onion, garlic, and dill so everything’s ready to go when you heat up the pan.
Step 2: Build your flavor base
Heat your olive oil in a large pot over medium-high heat until it shimmers. Then add your finely chopped carrots and onion with a few pinches of salt to help them soften. Stir occasionally and cook for about 10 minutes until everything is tender and lightly caramelized—this step really layers the sweetness and depth you want in your soup. Next, add the garlic, stirring constantly so it doesn’t burn, and cook for an extra 2 minutes.
Step 3: Spices and rice join the party
Stir in your tomato paste and the ground oregano, coriander, turmeric, and red pepper flakes. You’ll notice the tomato paste darkens and deepens in color as it cooks—make sure to keep stirring to prevent any burning. If it starts sticking, lower the heat a bit and deglaze the pan with a splash of broth. Then add the rinsed rice; toss it for about a minute to coat it well in the flavorful oil and spices.
Step 4: Simmer with chickpeas and broth
Add one can of your drained chickpeas, season with a bit of kosher salt and black pepper, then pour in the vegetable broth and half of your chopped dill. Bring everything to a boil, then reduce to a low simmer. Cover the pot and let it cook gently for 15 minutes until the rice is tender and the flavors have melded—stir once or twice during this time to keep things even.
Step 5: Whip up the creamy chickpea puree
While your soup simmers, grab the second can of chickpeas and add them to a food processor with your plant-based milk, lemon zest, 2 tablespoons of the lemon juice, nutritional yeast, miso, salt, and pepper. Blend until smooth and creamy, scraping down the sides if needed. This puree is the secret to adding that luscious creaminess without any dairy—trust me, it’s a game-changer.
Step 6: Combine and finish with greens and fresh lemon
Stir the chickpea puree into your simmering soup, then add the chopped spinach. Let it cook just another 1 to 2 minutes until the soup thickens slightly and the greens wilt but keep their lovely color. Off the heat, add the remaining dill and 1 tablespoon of fresh lemon juice. Give it a taste and adjust the seasoning with more salt, pepper, or lemon juice as you like. Serve warm, drizzled with a bit of extra virgin olive oil for richness—you’ll love this finishing touch.
Pro Tips for Making Lemony Chickpea Soup Recipe
- Rinse your rice well: I learned the hard way that not rinsing rice can make the soup cloudy and gummy, so don’t skip this step.
- Cook tomato paste low and slow: Bringing out the deep roasted flavor in the tomato paste is key, so stir frequently and don’t rush this step.
- Adjust lemon slowly: Lemon juice brightens but can overpower, so add gradually and taste as you go.
- Don’t skip blending some chickpeas: Pureeing half the chickpeas gives the soup creaminess without heaviness, a trick I swear by now.
How to Serve Lemony Chickpea Soup Recipe
Garnishes
I like to keep garnishes simple and fresh. A sprinkle of extra fresh dill or a few lemon zest curls on top really highlight the soup’s flavors. Sometimes, I add a drizzle of high-quality olive oil or a few crunchy toasted chickpeas for texture – it adds a nice little crunch that contrasts with the creamy soup.
Side Dishes
This soup pairs perfectly with warm crusty bread or pita – something to dunk and mop up all those lovely lemony juices. I also enjoy it alongside a simple green salad or roasted seasonal veggies for a fuller meal.
Creative Ways to Present
For dinners where I want a touch more elegance, I serve the soup in shallow bowls and finish with a lemon wedge on the side plus a drizzle of truffle oil instead of olive oil – my guests always ask for seconds! You can also ladle it over couscous or quinoa in a bowl for a different presentation.
Make Ahead and Storage
Storing Leftovers
I keep leftovers in airtight containers in the fridge for up to 4 days. The lemon flavor actually becomes even more pronounced after sitting overnight, which I love! Just give it a good stir before reheating to recombine everything.
Freezing
This Lemony Chickpea Soup Recipe freezes beautifully. I portion it into freezer-safe containers and it keeps well for up to 3 months. When thawing, I prefer to move it to the fridge overnight then gently reheat to avoid breaking down the chickpeas too much.
Reheating
Reheat on the stove over medium-low heat with a splash of extra broth or water if it seems thick. Stir frequently until warmed through. Avoid nuking it in the microwave for too long at once, as it can change the texture of the spinach and chickpeas.
FAQs
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Can I use brown rice instead of white rice in this soup?
Yes, you can use brown rice, but it will need a longer simmering time—about 40-45 minutes—and might slightly change the texture. I recommend soaking it beforehand or cooking it separately to ensure it’s tender without overcooking the other ingredients.
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Is it necessary to use miso in this recipe?
The white miso adds a subtle umami depth that really enhances the soup’s savory complexity. If you don’t have miso, you can omit it and adjust the salt to taste, but try to find some for the authentic flavor balance.
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Can I use canned spinach instead of fresh?
Fresh greens really make a difference with their vibrant flavor and color in this soup. Canned spinach tends to be watery and less flavorful, so I recommend fresh baby spinach or kale for the best results.
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Can this soup be made in a slow cooker?
You could adapt it for a slow cooker, but I recommend adding the lemon juice, dill, and fresh greens towards the end to keep their brightness fresh. Also, blend the chickpea puree separately and stir it in at the end rather than cooking it in the slow cooker to maintain creaminess.
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What’s the best plant-based milk to use?
I usually opt for full-fat oat milk because it’s creamy without overpowering the lemon flavors. Canned lite coconut milk is also lovely if you don’t mind a hint of coconut. Unsweetened almond milk is fine, but I find it a bit thin for this recipe.
Final Thoughts
This Lemony Chickpea Soup Recipe has become a go-to in my kitchen, especially when I want something nourishing but bright and uplifting. It feels like a hug in a bowl without being heavy, and every time I make it, my family asks for more. If you’re craving a soup that’s both comforting and fresh, give this one a try—you might just fall in love with it like I did.
Print
Lemony Chickpea Soup Recipe
- Prep Time: 20 minutes
- Cook Time: 35 minutes
- Total Time: 55 minutes
- Yield: 4 servings
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Vegan
Description
This bright and fresh Lemony Chickpea Soup is a comforting, protein-packed plant-based recipe that combines creamy chickpea puree, fresh lemon juice, and aromatic dill. Featuring tender carrots, onion, and earthy spices, this soup is rich, flavorful, and perfect for a nourishing meal that feels both indulgent and wholesome.
Ingredients
Grains and Legumes
- ⅓ cup (65 to 70g) long-grain white rice
- 2 (15-ounce / 425g) cans chickpeas, divided
Produce
- 4 medium carrots, scrubbed and finely chopped
- 1 large yellow onion, finely chopped
- 5 cloves garlic, finely chopped
- ¾ cup (12g) fresh dill, chopped and divided (no thick stems)
- 3 ounces (85g) baby spinach or baby kale (can add more)
- 1 large lemon (zested + 3 to 4 tablespoons lemon juice, divided)
Oils and Fats
- ¼ cup (56g) extra virgin olive oil
- ½ cup (120 mL) creamy unsweetened plant-based milk (such as full-fat oat milk or canned “lite” coconut milk)
Seasonings and Condiments
- Kosher salt and freshly cracked black pepper
- 2 tablespoons tomato paste
- 2 teaspoons dried oregano
- ½ teaspoon ground coriander
- ½ teaspoon ground turmeric
- ¼ to ½ teaspoon red pepper flakes (½ tsp for a kick)
- 4 cups (960 mL) vegetable broth
- ¼ cup (20g) nutritional yeast
- 1 tablespoon white miso
Instructions
- Rinse the Rice: Place the rice in a fine-mesh sieve and rinse several times under cold water until the water runs almost clear to remove excess starch. Drain well.
- Prepare Chickpeas: Drain and rinse one can of chickpeas and set aside for adding whole later. Drain and rinse the other can, then transfer these chickpeas to a food processor or small blender for pureeing.
- Sauté Vegetables: In a large saucepan or Dutch oven, heat the olive oil over medium-high heat until shimmering. Add the chopped carrots and onion, season with kosher salt, and cook, stirring occasionally, until softened and lightly browned, about 10 minutes.
- Add Aromatics and Spices: Add the chopped garlic and sauté for 2 minutes, stirring frequently. Then stir in the tomato paste, dried oregano, ground coriander, turmeric, and red pepper flakes. Cook almost constantly for 1 to 2 minutes until the tomato paste deepens to a dark red brick color. If the mixture sticks or begins to burn, lower the heat and add a splash of vegetable broth to deglaze the pan.
- Cook Rice and Chickpeas: Add the rinsed rice and toss it to coat evenly in the oil and aromatics for about 1 minute. Add one can of drained chickpeas along with ¼ teaspoon kosher salt and freshly cracked black pepper to taste. Stir to combine, then pour in the vegetable broth and add half of the chopped dill. Bring the mixture to a boil.
- Simmer Soup: Reduce the heat to low, cover the pot, and let the soup simmer gently for 15 minutes, stirring once or twice, until the rice is tender.
- Prepare Greens and Chickpea Puree: While the soup simmers, roughly chop the spinach or baby kale. For the chickpea puree, in the food processor or blender, combine the reserved rinsed chickpeas, plant-based milk, lemon zest, 2 tablespoons lemon juice, nutritional yeast, white miso, 1 teaspoon kosher salt, and pepper to taste. Blend until smooth and creamy, scraping down the sides as needed. Adjust seasoning with more salt or lemon juice if desired.
- Combine Puree and Greens: Stir the chickpea puree into the simmering soup and add the chopped greens. Continue to simmer gently for 1 to 2 minutes until the soup thickens slightly and the greens wilt.
- Finish and Serve: Remove the soup from the heat. Stir in the remaining dill and 1 tablespoon of lemon juice. Taste and adjust seasoning with more salt, pepper, or lemon juice as preferred. Serve the soup in bowls, drizzling each with a little extra virgin olive oil for added richness.
Notes
- This bright and fresh yet indulgent Lemon Chickpea Soup is like chicken noodle soup’s fun, hip cousin! With fresh lemon juice and dill plus a creamy chickpea puree, it’s comforting and rich yet packed with plant protein and fiber to keep you full.
- Use full-fat oat milk or lite coconut milk for creaminess without dairy.
- Adjust red pepper flakes to taste for mild or spicy heat.
- Can add extra baby spinach or kale if you prefer more greens.
- Rinsing the rice removes excess starch and helps achieve a better texture in the soup.
Nutrition
- Serving Size: 1 serving
- Calories: 500 kcal
- Sugar: 9 g
- Sodium: 1159 mg
- Fat: 19 g
- Saturated Fat: 2 g
- Unsaturated Fat: 13 g
- Trans Fat: 0 g
- Carbohydrates: 64 g
- Fiber: 16 g
- Protein: 20 g
- Cholesterol: 0 mg
