Chickpea and Vegetable Soup
A wholesome, comforting soup made from scratch with tender chickpeas and a medley of fresh vegetables. This rustic, one-pot meal is brimming with fiber and plant-based protein, perfect for a nourishing lunch or light dinner.
For 4 servings
4 steps. 35 minutes total.
- 1
Step 1
- a.Cook the chickpeas
- b.Drain the soaked chickpeas and rinse them well.
- c.Place the chickpeas in a pressure cooker with 1 cup of fresh water.
- d.Cook on high pressure for 15 minutes. Let the pressure release naturally. Drain and set aside.
- 2
Step 2
- a.Sauté the vegetables
- b.Heat the olive oil in a large pot or Dutch oven over medium heat.
- c.Add the chopped onion, carrots, and celery. Cook, stirring occasionally, until softened, about 5-7 minutes.
- d.Add the minced garlic, dried oregano, dried basil, and turmeric powder. Cook for another minute until fragrant.
- 3
Step 3
- a.Simmer the soup
- b.Add the chopped tomatoes, cooked chickpeas, chopped zucchini, and 4 cups of water to the pot.
- c.Stir everything together and bring to a boil.
- d.Reduce the heat to low, cover, and let it simmer for 15-20 minutes for the flavors to meld.
- 4
Step 4
- a.Finish and serve
- b.Remove the pot from the heat. Stir in the fresh spinach until it wilts, about 1-2 minutes.
- c.Stir in the fresh lemon juice, salt, and black pepper.
- d.Taste and adjust seasoning if needed.
- e.Ladle the soup into bowls, garnish with fresh parsley, and serve hot.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a creamier texture, blend one cup of the soup and stir it back into the pot.
- 2Soaking chickpeas overnight is crucial for a tender texture and easier digestion.
- 3Feel free to add other vegetables like bell peppers, green beans, or corn during the simmering step.
- 4A squeeze of fresh lemon juice at the end brightens all the flavors and reduces the need for extra salt.
- 5Store leftovers in an airtight container in the refrigerator for up to 4 days. The flavors will deepen overnight.
Adapt it for your goals.
Quick
If you're short on time, use two 15-oz cans of chickpeas, rinsed and drained, instead of dried ones. Skip the pressure cooking step.
high proteinHigh protein
Add 1/2 cup of uncooked quinoa along with the water and simmer until it's cooked through for an extra protein boost.
spicySpicy
Add 1/2 teaspoon of red pepper flakes along with the other dried spices for a gentle kick of heat.
healthyHealthy
Boost the greens by adding a cup of chopped kale along with the spinach for more vitamins and minerals.
Why this is on our healthy list.
Excellent Source of Fiber
Chickpeas and vegetables provide a high amount of dietary fiber, which aids digestion, promotes gut health, and helps you feel full and satisfied.
Rich in Plant-Based Protein
Chickpeas are a great source of plant-based protein, essential for muscle repair, immune function, and overall body maintenance.
Packed with Vitamins and Minerals
The variety of fresh vegetables like carrots, spinach, and tomatoes delivers essential vitamins such as A and C, and minerals like potassium.
Supports Heart Health
This soup is low in saturated fat and sodium, and the fiber from chickpeas can help manage cholesterol levels, contributing to a healthy heart.
Frequently asked questions
Yes, this soup is very healthy. It's packed with plant-based protein and fiber from chickpeas, and loaded with vitamins and minerals from the fresh vegetables. It's a low-fat, nutrient-dense meal.