Introduction to Lemony Chickpea Soup
Why Lemony Chickpea Soup is a Game Changer for Homemade Meals
If you’re looking to elevate your weeknight dinners, lemony chickpea soup is your new go-to. This vibrant and fresh dish offers a delightful twist on traditional soups that can often feel heavy. With its bright notes of lemon and creamy chickpea puree, this soup is like a sunny vacation in a bowl—perfect for those chilly evenings when you crave something warm yet invigorating.
One of the standout features of this soup is its ability to pack in plant protein and fiber, making it not only satisfying but also nourishing. Chickpeas are a fantastic source of protein, and when pureed, they lend a rich texture that will leave you feeling indulgent without the guilt.
Plus, it comes together in just under an hour! Whether you’re a seasoned chef or a kitchen novice, this recipe offers a simple, fun cooking experience. The blend of fresh herbs like dill and zesty lemon juice will fill your kitchen with an irresistible aroma.
With just a bit of prep, you’ll have a delightful Mediterranean-inspired dish that’s vegan and gluten-free. Check out more comforting recipes like this one for more culinary inspiration!
Ingredients for Lemony Chickpea Soup
Creating a delightful bowl of lemony chickpea soup is a breeze with just a handful of fresh ingredients. Here’s what you need:
- Long-grain white rice: ⅓ cup (65 to 70g) adds a hearty base.
- Extra virgin olive oil: ¼ cup (56g) enhances flavor and richness.
- Carrots: 4 medium, finely chopped, bringing sweetness and color.
- Yellow onion: 1 large, diced for aromatic depth.
- Kosher salt and freshly cracked black pepper: essential for seasoning.
- Canned chickpeas: 2 (15-ounce / 425g) cans; they provide the protein-packed heart of the soup.
- Fresh dill: ¾ cup (12g), chopped, giving that bright herbal note.
- Garlic: 5 cloves, finely chopped, to pack a punch of flavor.
- Tomato paste: 2 tablespoons for a rich, umami undertone.
- Spices: Dried oregano, ground coriander, ground turmeric, and a kick of red pepper flakes add depth and warmth.
- Vegetable broth: 4 cups (960 mL) serves as the soup’s savory liquid base.
- Baby spinach or kale: 3 ounces (85g) for a nutritious boost.
- Creamy plant-based milk: ½ cup (120 mL) for silkiness.
- Lemon: the zest of 1 large lemon and 3 to 4 tablespoons of juice to infuse brightness.
- Nutritional yeast: ¼ cup (20g) for a cheesy flavor without dairy.
- White miso: 1 tablespoon adds a rich, umami flavor.
These wholesome ingredients not only make your lemony chickpea soup flavorful but also nourish your body. Have you ever thought about how much better homemade soups taste? That's the magic of cooking with fresh ingredients!
For more insights on using chickpeas in your meals, check out The Health Benefits of Chickpeas.
Step-by-Step Preparation for Lemony Chickpea Soup
Creating a bowl of lemony chickpea soup is not only simple but also a delightful culinary adventure! Here’s a thorough guide to making this refreshing and nourishing dish.
Gather and Prepare the Ingredients
Before diving into the cooking process, it’s best to gather all your ingredients. You will need:
- Long-grain white rice
- Extra virgin olive oil
- Carrots and yellow onion (for that aromatic base)
- Kosher salt and freshly cracked black pepper
- Chickpeas (two cans, one for the soup and one for a creamy puree)
- Fresh dill and garlic
- Tomato paste and a variety of spices (oregano, coriander, turmeric, and red pepper flakes for that perfect kick)
- Vegetable broth, spinach, plant-based milk, lemon, and nutritional yeast for creaminess.
Rinse your rice in a fine-mesh sieve until the water runs almost clear, and set everything aside to streamline your cooking process.
Sauté the Base Ingredients
Start by heating a generous splash of extra virgin olive oil in a large saucepan or Dutch oven over medium-high heat. Once the oil shimmers, toss in the chopped carrots and onion with a sprinkle of salt. Sauté them for about 10 minutes until softened and lightly browned. The aroma that fills your kitchen will be amazing!
Build the Flavor with Spices
Next, add in your minced garlic and cook for a couple of minutes, stirring frequently. Then, mix in the tomato paste and spices (oregano, coriander, turmeric, and red pepper flakes). Keep stirring for another couple of minutes until everything is deeply flavored, creating a beautifully aromatic base for your lemony chickpea soup.
Add Rice and Chickpeas
Now it’s time to add the rinsed rice and one can of drained chickpeas to the pot. Toss everything to coat, enhancing the flavors. Pour in the vegetable broth, followed by half of your chopped dill. Bring this mixture to a delightful boil.
Simmer to Perfection
Reduce the heat to low to keep your soup simmering. Cover the pot and let it cook for about 15 minutes, stirring occasionally, until the rice softens. The waiting will be worth it!
Create the Creamy Chickpea Puree
While your soup is simmering, prepare the chickpea puree. In a food processor, blend the second can of drained chickpeas with plant-based milk, lemon zest, lemon juice, nutritional yeast, and white miso. Puree until it’s creamy and smooth. This will add a rich texture to your lemony chickpea soup.
Combine and Add Greens
Stir the chickpea puree into your simmering soup, and add the chopped spinach. Continue to simmer for another 1-2 minutes until the spinach wilts and the soup thickens.
Finish with Lemon and Dill
Finally, off the heat, stir in the remaining dill and a bit more lemon juice. Taste and adjust with more salt, pepper, or lemon juice as needed. Serve hot, drizzling each bowl with quality olive oil for an extra touch of richness.
This vibrant lemony chickpea soup is not just about satisfying your hunger; it’s an experience of flavors, textures, and nourishment that you’ll return to again and again! Want more delicious recipes? Check out Rainbow Plant Life for more plant-based goodness!
Variations of Lemony Chickpea Soup
Adding Different Greens for Variety
One of the best parts of making your lemony chickpea soup is the flexibility it offers. You can get creative with different greens! Try adding Swiss chard, arugula, or even collard greens for a unique twist. These greens not only boost the nutritional value but also add a vibrant color and texture to your soup. Remember, the more, the merrier; don’t hesitate to mix various greens to see which combination you love most!
Spice Up with Additional Seasonings
If you’re looking to elevate your lemony chickpea soup, consider introducing some exciting spices. A pinch of smoked paprika or cumin can bring depth, while fresh herbs like parsley or cilantro can brighten it up. For an extra kick, try incorporating some fresh ginger or a dash of hot sauce. These additions enhance flavor and allow you to customize your soup according to your taste buds. After all, cooking should always be an adventure! For even more inspiration, check out this spice guide for ideas on seasoning.
Cooking Tips and Notes for Lemony Chickpea Soup
Substituting Ingredients for Personal Preference
Feel free to get creative with your lemony chickpea soup! Swap out the rice for quinoa or farro if you prefer whole grains. You can also use other greens like kale or Swiss chard instead of spinach. For added depth, try incorporating different herbs such as parsley or thyme.
Timing Your Cooking for Optimal Flavors
Timing is key to maximizing flavors! Sauté your aromatics well—browning the onions and carrots enhances sweetness, while cooking the garlic until fragrant will deepen your soup's richness. Lastly, don’t rush adding in the lemon juice at the end; it brightens everything beautifully when it’s freshly squeezed in right before serving. Enjoy your comforting bowl!
For more ideas on ingredient swaps and flavor enhancements, check out the benefits of herbs.
Serving Suggestions for Lemony Chickpea Soup
Ideal Accompaniments and Add-ons
Pair your Lemony Chickpea Soup with crusty whole grain bread or airy pita chips for a satisfying crunch. For a protein boost, sprinkle some roasted chickpeas or add slices of turkey bacon on top. A side salad with mixed greens and a light vinaigrette can bright up the meal and balance the flavors beautifully. If you’re seeking a heartier presentation, consider serving it alongside a plate of grilled chicken ham.
Creative Ways to Serve
Elevate your lemony chickpea soup experience by serving it in charming individual bowls, garnished with fresh dill and a drizzle of high-quality olive oil. If you’re hosting friends, create a soup bar with fun toppings like diced avocado, croutons, or a dash of smoked paprika. You can even make it a main attraction at a cozy movie night, complete with cozy blankets and delicious herbal tea to sip on afterward.
Looking for a perfect salad pairing? Try this Mediterranean Chickpea Salad!
Time Breakdown for Lemony Chickpea Soup
Preparation Time
Getting your ingredients prepped only takes about 20 minutes. This involves chopping veggies, rinsing the chickpeas, and measuring out your rice and spices. Just put on your favorite playlist; before you know it, you’ll be ready to cook!
Cooking Time
Once you're in the kitchen, the cooking process will take approximately 35 minutes. This includes sautéing, simmering, and blending your chickpeas into that creamy goodness that brings this lemony chickpea soup to life. Just think of the delicious aroma filling your kitchen!
Total Time
In total, you’ll spend around 55 minutes from start to finish. This makes it a perfect dish for a weeknight dinner when you want something nourishing without spending hours in the kitchen. So, gather your ingredients and let’s create something special!
For more delicious soup recipes, check out Minimalist Baker or Oh She Glows. Happy cooking!
Nutritional Facts of Lemony Chickpea Soup
Calories per Serving
A bowl of this lemony chickpea soup contains approximately 300 calories, making it a wholesome meal option that won’t break your daily calorie budget.
Protein Content
Each serving boasts about 12 grams of protein, primarily from chickpeas, which are an excellent plant-based protein source.
Fiber and Nutrient Highlights
Packed with 8 grams of fiber, this soup encourages healthy digestion and keeps you feeling full longer. Additionally, you'll benefit from vital nutrients, including vitamin A from carrots and antioxidants from fresh dill and lemon juice. For more on dietary fiber benefits, you can check out Harvard Health.
FAQs about Lemony Chickpea Soup
Can I freeze leftover soup?
Absolutely! Freezing lemony chickpea soup is a fantastic way to preserve it for later. Just make sure to let the soup cool completely before transferring it to freezer-safe containers. It will keep well for about 2 to 3 months in the freezer. When you're ready to enjoy it again, simply thaw in the fridge overnight and reheat on the stove.
What are the best storage methods?
The best way to store your lemony chickpea soup is in an airtight container in the refrigerator. It can last for up to 5 days. For optimal freshness, consider using glass containers, which don’t retain odors and are easy to clean. If you plan to store it for longer, freezing is your best bet.
How can I make the soup spicier?
If you love a kick in your soup, you can amp up the heat by adding more red pepper flakes or a dash of cayenne pepper during cooking. You might also consider stirring in some diced jalapeños or a splash of hot sauce before serving. Taste as you go to find your perfect heat level!
For more recipe inspiration, check out sources like Bon Appétit and Serious Eats for ideas on enhancing flavors!
Conclusion on Lemony Chickpea Soup
In summary, this Lemony Chickpea Soup is not only a nourishing and flavorful dish but also an excellent addition to your weekly meal plans. Its bright flavors and creamy texture are sure to comfort you while providing ample plant protein and fiber. Perfect for a weeknight dinner, give this recipe a try!
Lemony Chickpea Soup
Equipment
- fine-mesh sieve
- large saucepan
- Dutch Oven
- food processor
- small-capacity blender
Ingredients
Grains
- ⅓ cup long-grain white rice see Note 1
Oils
- ¼ cup extra virgin olive oil
Vegetables
- 4 medium carrots scrubbed and finely chopped
- 1 large yellow onion finely chopped
- Kosher salt
- freshly cracked black pepper
- 3 ounces baby spinach or baby kale (can add more, see Note 2)
Legumes
- 2 cans (15-ounce / 425g) chickpeas divided
Herbs
- ¾ cup fresh dill no thick stems, chopped and divided
Spices
- 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
- 4 cups vegetable broth
- ½ cup creamy unsweetened plant-based milk such as full-fat oat milk or canned “lite” coconut milk
- 1 large lemon zested + 3 to 4 tablespoons lemon juice, divided
Others
- ¼ cup nutritional yeast
- 1 tablespoon white miso
Instructions
Preparation
- Add the rice to a fine-mesh sieve and rinse a few times until almost clear, then drain.
- Drain and rinse one can of chickpeas and set aside for step 5. Drain and rinse the other can of chickpeas and transfer to a food processor or small-capacity blender for step 8.
Cooking
- In a large saucepan or Dutch oven, heat the olive oil over medium-high heat. Once shimmering, add the carrots and onion. Season with a few pinches of salt. Stir occasionally, until softened and lightly browned, about 10 minutes.
- Add the garlic and cook for 2 minutes, stirring frequently. Add the tomato paste plus spices (oregano, coriander, turmeric, and red pepper flakes). Stir almost constantly for 1 to 2 minutes until the tomato paste is a darker red brick color. If it sticks or starts to burn, lower the heat and deglaze with a splash of broth.
- Add the rinsed rice and toss to coat in the aromatics and oil for 1 minute. Add one can of drained chickpeas, plus ¼ teaspoon kosher salt and pepper to taste. Toss to coat. Pour in the vegetable broth, followed by half of the chopped dill. Bring to a boil.
- Reduce the heat to low to maintain a simmer and cover the pan. Simmer, covered, for 15 minutes, stirring once or twice, or until the rice is soft.
- While the soup simmers, roughly chop the spinach and make the chickpea puree.
- Chickpea Puree: To the chickpeas in the food processor or blender, add the milk, lemon zest, 2 tablespoons lemon juice, nutritional yeast, miso, 1 teaspoon kosher salt, and pepper to taste. Blend until pureed and creamy, scraping down the sides as needed. Taste for seasonings, adding more salt or lemon juice as needed.
- Stir the Chickpea Puree into the soup to combine, then add the chopped spinach. Simmer for 1 to 2 minutes, or until the soup thickens and greens slightly wilt.
- Off the heat, stir in the remaining dill and 1 tablespoon of lemon juice. Taste, adding salt/pepper or more lemon juice as desired. Transfer to bowls and drizzle each bowl with a bit of good-quality olive oil for richness.
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