Low-Sodium Chickpea Soup
A hearty and comforting soup made from scratch with dried chickpeas and fresh vegetables. It's beautifully flavored with rosemary and thyme, getting its bright finish from a squeeze of lemon instead of salt.
For 4 servings
5 steps. 75 minutes total.
- 1
Step 1
- a.Prepare the chickpeas
- b.Place the dried chickpeas in a large bowl and cover with several inches of cold water.
- c.Let them soak for at least 8 hours or overnight.
- d.Drain the chickpeas and rinse them well.
- 2
Step 2
- a.Build the aromatic base
- b.Heat the olive oil in a large pot or Dutch oven over medium heat.
- c.Add the chopped onion, carrots, and celery. Sauté for 6-8 minutes, until the vegetables have softened.
- d.Add the minced garlic and cook for another minute until fragrant.
- 3
Step 3
- a.Simmer the soup
- b.Add the soaked chickpeas, no-salt-added vegetable broth, dried thyme, and the sprig of fresh rosemary to the pot.
- c.Bring the soup to a boil, then reduce the heat to low, cover, and let it simmer.
- d.Cook for 60-70 minutes, or until the chickpeas are tender. The cooking time may vary depending on the freshness of your chickpeas.
- 4
Step 4
- a.Finish and season
- b.Remove the rosemary sprig from the pot.
- c.Stir in the freshly ground black pepper, the 1/4 teaspoon of salt, and the fresh lemon juice.
- d.Taste and adjust seasoning if necessary, adding more pepper or lemon juice for flavor.
- 5
Step 5
- a.Serve
- b.Ladle the soup into bowls.
- c.Garnish with fresh chopped parsley before serving.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a creamier texture, you can blend one or two cups of the soup and stir it back into the pot.
- 2Don't skip the overnight soak for the chickpeas; it's essential for achieving a tender texture and reducing cook time.
- 3The lemon juice is key to brightening the flavors in a low-sodium recipe, so use fresh juice for the best taste.
- 4This soup stores well in the refrigerator for up to 4 days and the flavors will meld and deepen overnight.
Adapt it for your goals.
Quick
If you're short on time, use two 15-ounce cans of no-salt-added chickpeas. Rinse them thoroughly to remove any excess sodium and reduce the simmer time to 20-25 minutes.
healthyHealthy
Add a cup of chopped kale or spinach during the last 5 minutes of cooking for a boost of greens and nutrients.
high proteinHigh protein
Stir in 1/2 cup of cooked quinoa at the end to add more complete protein and make the soup even more filling.
ckd friendlyCkd friendly
This recipe is already low in sodium. To manage potassium, ensure you are using homemade or certified low-potassium broth and stick to the recommended portion size. Avoid adding high-potassium vegetables like potatoes or spinach.
Why this is on our healthy list.
Excellent Source of Fiber
Chickpeas are rich in dietary fiber, which aids in digestion, helps maintain stable blood sugar levels, and promotes a feeling of fullness.
Heart-Healthy
This recipe is very low in sodium and saturated fat, making it an excellent choice for cardiovascular health. The herbs and lemon provide flavor without relying on salt.
Rich in Plant-Based Protein
A great source of vegetarian protein, which is essential for muscle repair, immune function, and overall body maintenance.
Frequently asked questions
Yes, this soup is very healthy. It's packed with plant-based protein and fiber from chickpeas, which supports digestion and heart health. By using minimal salt and lots of herbs, it's an excellent choice for a heart-healthy, low-sodium diet.