Description

This Lemony Chickpea Soup is a bright, fresh, and comforting plant-based soup featuring tender long-grain rice, creamy chickpea puree, fresh dill, and zesty lemon. Slow-simmered with aromatic vegetables and warming spices, it offers a rich, protein-packed, and fiber-filled meal that’s perfect for a nourishing lunch or dinner.

Ingredients

Scale

Base Ingredients

⅓ cup (65 to 70g) long-grain white rice
¼ cup (56g) extra virgin olive oil
4 medium carrots, scrubbed and finely chopped
1 large yellow onion, finely chopped
Kosher salt and freshly cracked black pepper
2 (15-ounce / 425g) cans chickpeas, divided

Herbs and Spices

¾ cup (12g) fresh dill, no thick stems, chopped and divided
5 cloves garlic, finely chopped
2 tablespoons tomato paste
2 teaspoons dried oregano
½ teaspoon ground coriander
½ teaspoon ground turmeric
¼ to ½ teaspoon red pepper flakes (½ teaspoon for a kick)

Liquids and Greens

4 cups (960 mL) vegetable broth
3 ounces (85g) baby spinach or baby kale
½ cup (120 mL) creamy unsweetened plant-based milk (such as full-fat oat milk or canned “lite” coconut milk)

Finishing Ingredients

1 large lemon (zested + 3 to 4 tablespoons lemon juice, divided)
¼ cup (20g) nutritional yeast
1 tablespoon white miso

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Instructions

Rinse the Rice: Place the rice in a fine-mesh sieve and rinse under cold water several times until the water runs almost clear. Drain well to remove excess starch.
Prepare Chickpeas: Drain and rinse one can of chickpeas and set aside for later addition to the soup. Drain and rinse the second can, then transfer it to a food processor or small blender for pureeing.
Sauté Vegetables: Heat the olive oil in a large saucepan or Dutch oven over medium-high heat until shimmering. Add the chopped carrots and onion, season with pinches of kosher salt, and cook, stirring occasionally, until vegetables are softened and lightly browned, about 10 minutes.
Add Garlic and Spices: Stir in the finely chopped garlic and cook for 2 minutes, stirring frequently. Add tomato paste, dried oregano, coriander, turmeric, and red pepper flakes. Cook, stirring almost constantly, for 1 to 2 minutes until the tomato paste darkens. Reduce heat and deglaze with a splash of broth if it sticks or begins to burn.
Add Rice and Chickpeas: Toss the rinsed rice into the pan, coating it in the aromatics and oil for 1 minute. Add the reserved can of chickpeas, ¼ teaspoon kosher salt, and pepper to taste, stirring to combine.
Add Broth and Dill; Simmer: Pour in the vegetable broth and add half of the chopped dill. Bring the mixture to a boil, then reduce heat to low, cover, and simmer gently for 15 minutes, stirring occasionally, until the rice is tender.
Prepare Greens and Chickpea Puree: While the soup simmers, roughly chop the baby spinach or kale. In the food processor with the reserved chickpeas, add the 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 as desired.
Combine Puree and Greens: Stir the chickpea puree into the soup, then add the chopped greens. Simmer for 1 to 2 minutes until the soup thickens slightly and the greens wilt.
Finish and Serve: Remove the soup from heat. Stir in remaining chopped dill and 1 tablespoon of lemon juice. Taste and adjust seasoning with more salt, pepper, or lemon juice if needed. Serve in bowls drizzled with a little good-quality olive oil for added richness.

Notes

This lemony chickpea soup is a fresh and indulgent twist on classic chicken noodle soup, packed with plant protein and fiber to keep you full.
You can add more baby spinach or kale if desired for extra greens and nutrients.
Using leftover cooked rice instead of white rice may alter the texture.
The soup can be stored in the refrigerator for 3 to 4 days and reheats well.
Adjust red pepper flakes according to your heat preference to keep it mild or spicy.

Nutrition

Serving Size: 1 serving
Calories: 500
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