Description
This hearty Chickpea and White Bean Soup is easy to make, nutritious, and full of warming herbs and spices. A comforting vegan meal perfect for chilly nights or simple weeknight dinners.
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 onion, chopped
- 2 carrots, peeled and cubed
- 2 celery stalks, chopped or sliced
- 4 cloves of garlic, finely chopped
- 1 teaspoon thyme, dried
- 1/2 teaspoon rosemary, dried
- 1/2 teaspoon basil, dried
- 1/2 teaspoon crushed red pepper or chili flakes, adjust to taste
- 2 cans of beans, 15 oz each (cannellini recommended, or your favorite)
- 2 cans of chickpeas, 15 oz each
- 3 cups vegetable broth, low-sodium (720 ml)
- 1 teaspoon salt, adjust to taste
- 1/8 teaspoon black pepper, adjust to taste
- 2 tablespoons fresh parsley, chopped
- 1–2 tablespoons lemon juice, fresh, adjust to taste
Instructions
1. In a blender or food processor, blend one can of chickpeas and one can of beans, including their liquid, until smooth. Set aside. Drain the other two cans and reserve.
2. In a large soup pot or Dutch oven, heat olive oil over medium heat. Add onion, carrots, and celery. Sauté for about 5 minutes until softened.
3. Stir in garlic, thyme, rosemary, basil, and red pepper flakes. Cook for 1 minute until fragrant.
4. Add the pureed and whole beans and chickpeas, then pour in the vegetable broth. Season with salt and pepper.
5. Bring to a simmer, cover, and cook for about 20 minutes, stirring occasionally. Add more broth or water if a thinner consistency is desired.
6. Turn off heat and stir in chopped parsley and lemon juice. Adjust seasoning and drizzle with extra olive oil if desired.
7. Serve hot with crusty bread, focaccia, crostini, or croutons. Top with grated parmesan if not keeping vegan.
Notes
For extra creaminess, blend more of the beans or chickpeas before adding to the pot.
This soup is vegan, but feel free to add grated parmesan or a drizzle of cream if preferred.
Store leftovers in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months.
Use homemade vegetable broth for enhanced flavor, or swap with chicken broth if not vegan.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 225
- Sugar: 5g
- Sodium: 480mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 7g
- Protein: 9g
- Cholesterol: 0mg