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
Scale
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
