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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
Cook the chickpeas
Sauté the vegetables
Simmer the soup
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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.
This american recipe takes 50 minutes to prepare and yields 4 servings. At 258.42 calories per serving with 11.68g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or supper.
Finish and serve
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.
Add 1/2 cup of uncooked quinoa along with the water and simmer until it's cooked through for an extra protein boost.
Add 1/2 teaspoon of red pepper flakes along with the other dried spices for a gentle kick of heat.
Boost the greens by adding a cup of chopped kale along with the spinach for more vitamins and minerals.
Chickpeas and vegetables provide a high amount of dietary fiber, which aids digestion, promotes gut health, and helps you feel full and satisfied.
Chickpeas are a great source of plant-based protein, essential for muscle repair, immune function, and overall body maintenance.
The variety of fresh vegetables like carrots, spinach, and tomatoes delivers essential vitamins such as A and C, and minerals like potassium.
This soup is low in saturated fat and sodium, and the fiber from chickpeas can help manage cholesterol levels, contributing to a healthy heart.
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.
A one-cup serving of this Chickpea and Vegetable Soup contains approximately 200-250 calories, making it a light yet filling option.
Absolutely. To cook the soaked chickpeas on the stovetop, place them in a large pot with water, bring to a boil, then simmer for 1.5 to 2 hours, or until tender.
Yes, this soup is versatile. Cannellini beans, kidney beans, or black beans would also work well as a substitute.
Allow the soup to cool completely, then transfer it to freezer-safe containers. It can be frozen for up to 3 months. Thaw overnight in the refrigerator before reheating.
