Introduction to Lemony Chickpea Soup
Why Lemony Chickpea Soup is a Game Changer
If you're looking to spice up your weekly meal rotation with a dish that’s both nourishing and delicious, lemony chickpea soup is here to save the day! This vibrant soup balances the zest of fresh lemon juice with the earthiness of chickpeas, making each spoonful a burst of flavor. Imagine a comforting bowl that’s nearly as cozy as your favorite sweater but packed with plant-based protein and fiber to keep you energized and satiated throughout the day.
The beauty of lemony chickpea soup lies not only in its taste but also in its health benefits. Chickpeas are a fantastic source of protein, perfect for those following a vegan or vegetarian diet. Plus, the inclusion of fresh herbs like dill adds an aromatic flair that transforms this dish into something special.
You might be wondering how a simple soup could be a game changer. Well, this recipe also comes together quickly—ready in just under an hour! It’s perfect for busy individuals who still want a homemade meal or for those who need a crowd-pleaser for family gatherings. With a recipe this delightful, preparing a hearty meal has never been easier. Ready to dive in? Let’s explore how to make this soup that will surely become a staple in your kitchen!
Ingredients for Lemony Chickpea Soup
Creating a lemony chickpea soup bursting with flavor begins with the right ingredients. Here’s what you’ll need!
Essential Pantry Staples
Before diving into cooking, ensure your pantry is stocked with these basics:
- Long-grain white rice: Adds heartiness and texture.
- Extra virgin olive oil: For sautéing and flavor.
- Kosher salt and freshly cracked black pepper: Essential for seasoning.
- Tomato paste: Rich in umami, it elevates the broth.
- Dried oregano and ground spices like coriander and turmeric.
Fresh Produce for Optimal Flavor
Fresh ingredients make this soup vibrant and delicious:
- Carrots and yellow onion: The flavor base that brings sweetness.
- Garlic: Adds depth and aroma.
- Fresh dill: A herb that enhances the lemony notes.
- Spinach or baby kale: For color and nutrition, you can even throw in more for an extra boost!
Special Ingredients for a Creamy Texture
To create that luscious and creamy consistency, don’t forget:
- Canned chickpeas: Two cans provide both texture and protein, with one set aside for pureeing.
- Creamy unsweetened plant-based milk: Use oat milk or lite coconut milk for richness.
- Nutritional yeast: To impart a cheesy flavor without dairy.
- White miso: Adds a savory, creamy touch that's hard to resist!
With these ingredients at hand, you're well on your way to creating a comforting bowl of lemony chickpea soup! Happy cooking!
Step-by-step Preparation of Lemony Chickpea Soup
Making a comforting bowl of lemony chickpea soup is a delightful way to nourish both body and soul. Follow these simple steps, and you'll have a wholesome soup that is bright, fresh, and deeply satisfying.
Rinse and prepare the rice
Start by measuring out ⅓ cup of long-grain white rice. Place it into a fine-mesh sieve and rinse under cold water until the water runs almost clear. This process removes excess starch and helps achieve a perfectly fluffy texture. Set the drained rice aside and let it dry while you tackle the veggies.
Sauté the veggies
In a large saucepan or Dutch oven, heat ¼ cup of extra virgin olive oil over medium-high heat until shimmering. Add in finely chopped 4 medium carrots and 1 large yellow onion, seasoning with a few pinches of Kosher salt. Sauté the mixture for about 10 minutes, stirring occasionally, until the vegetables soften and develop a light golden-brown color. This step adds a rich depth of flavor to your soup!
Add aromatics and spices
Next, throw in 5 cloves of finely chopped garlic and cook for an additional 2 minutes, stirring frequently. Then, incorporate 2 tablespoons of tomato paste along with 2 teaspoons of dried oregano, ½ teaspoon of ground coriander, ½ teaspoon of ground turmeric, and ¼ to ½ teaspoon of red pepper flakes (add more if you like a kick!). Stir constantly for 1 to 2 minutes until the tomato paste reaches a darker red brick color. If it starts to stick, just lower the heat a bit and deglaze with a splash of vegetable broth.
Incorporate chickpeas and broth
Add the rinsed rice to the pot, tossing it with the vegetable mixture for about a minute. Next, include one can of drained chickpeas, seasoning with ¼ teaspoon of kosher salt and some freshly cracked black pepper. Pour in 4 cups of vegetable broth, followed by half of the chopped ¾ cup of fresh dill. Bring the pot to a simmer and let it cook—this is where the flavors really start to meld!
Create the chickpea puree
While your soup simmers, let's make it creamy! Take the second can of chickpeas, rinse and drain them, then place them in a food processor. Add ½ cup of creamy plant-based milk, 1 large lemon zested and squeezed (reserve some lemon juice), ¼ cup of nutritional yeast, and 1 tablespoon of white miso. Blend until it's perfectly smooth, adjusting seasoning with more salt or lemon juice as needed.
Combine and simmer the soup
Stir the creamy chickpea puree into your simmering soup. Next, toss in roughly chopped 3 ounces of baby spinach (or kale). Allow everything to simmer together for an extra 1 to 2 minutes, letting the flavors meld and the greens wilt just slightly.
Final touches and serve
Off the heat, stir in the remaining dill and an extra squirt of lemon juice. Taste your lemony chickpea soup and adjust seasoning if necessary—maybe a bit more salt, pepper, or lemon to brighten it up. Serve in bowls, and don’t forget a drizzle of high-quality olive oil on top to maximize richness. Enjoy the warmth and flavors in every spoonful!
For more delectable soup recipes, be sure to check out this collection of soups. Happy cooking!
Variations on Lemony Chickpea Soup
Add More Greens for a Nutritional Boost
Elevate your lemony chickpea soup by tossing in extra greens! Think kale, swiss chard, or even collard greens for a vibrant, nutrient-packed kick. Not only do these greens enhance the flavor, but they also add fiber and essential vitamins. Plus, it's a great way to sneak in more veggies if you're aiming for a healthier diet.
Spice It Up with Additional Herbs
For a flavor explosion, consider experimenting with various herbs like parsley, basil, or even a touch of cilantro. A sprinkle of fresh herbs right before serving can transform your lemony chickpea soup into a gourmet experience, tempting your taste buds to go wild!
Make It Heartier with Protein Additions
If you're on the lookout for a heartier meal, toss in some protein! Options like tofu, tempeh, or Turkey bacon can make this soup more filling. You can even try chickpea pasta as an alternative for an even protein-packed dish. These additions will make your lemony chickpea soup truly a meal in itself!
Enjoy exploring these variations and feel free to get creative! Your taste adventure awaits.
Cooking Tips and Notes for Lemony Chickpea Soup
Tips for the perfect chickpea puree
For a luxuriously creamy chickpea puree, ensure you blend the chickpeas with a splash of plant-based milk until smooth. Feel free to adjust the amount of lemon zest and nutritional yeast to enhance that zesty flavor. If you're using canned chickpeas, drain and rinse them thoroughly to reduce sodium content.
Notes on adjusting flavors
Taste your lemony chickpea soup during cooking! If it feels a bit flat, a pinch more of salt or a squeeze of lemon juice can do wonders. Want a kick? Add more red pepper flakes. Remember, seasoning is subjective; adjust to fit your palate.
Storage advice for leftovers
Store any leftovers in an airtight container in the fridge for up to three days. When reheating, you might need to add a splash of vegetable broth to regain that creamy consistency. This soup freezes well too, so consider making a double batch for busy weeknights!
Serving Suggestions for Lemony Chickpea Soup
Pair with crusty bread
There’s something truly satisfying about dipping a slice of crusty bread into a warm bowl of lemony chickpea soup. The bread’s texture pairs beautifully with the creamy soup, soaking up the delicious flavors. A warm, artisan sourdough or a freshly baked baguette would work wonders. If you’re feeling adventurous, try a slice of garlic bread for an extra kick!
Garnish ideas for a fresh touch
To elevate your bowl of lemony chickpea soup, consider adding a sprinkle of fresh herbs like parsley or extra dill. A few lemon slices on top can offer a vibrant pop of color. You might also drizzle a little olive oil for richness to enhance the flavors, creating a delightful finishing touch.
Beverage pairings that complement the soup
For a refreshing drink that complements the zesty flavors, try pairing your soup with a sparkling water infused with lemon or cucumber. If you want something warm, a cup of herbal tea, such as chamomile or mint, can be an inviting choice. These options balance out the richness of the lemony chickpea soup while keeping your meal light and refreshing.
Time Breakdown for Lemony Chickpea Soup
Preparation Time
You'll need about 20 minutes to prep all the ingredients for this delicious lemony chickpea soup. This includes chopping the veggies and measuring out the spices and other components.
Cooking Time
The cooking process will take approximately 35 minutes. While the rice cooks, you’ll be blending chickpeas to create a creamy base that elevates this soup.
Total Time
In just 55 minutes, you can whip up a comforting bowl of lemony chickpea soup! Perfect for a weeknight dinner or a cozy weekend meal.
For additional tips on meal prepping or ways to customize this soup, feel free to check out this guide on soup variations or dive into more plant-based recipes.
Nutritional Facts for Lemony Chickpea Soup
Calories per serving
This delicious lemony chickpea soup packs approximately 250 calories per serving, making it a satisfying yet light option for any meal.
Health benefits
Rich in plant-based protein and fiber, this soup not only fills you up but also promotes healthy digestion and supports muscle health. Just one serving contains around 12 grams of protein and 10 grams of fiber!
Dietary considerations
This lemony chickpea soup is versatile and accommodating! It is completely vegan and gluten-free, ensuring it fits well within various dietary restrictions. Perfect for gatherings, this soup suits everyone’s needs!
For more insights on vegan nutrition, check out NutritionData. And if you're searching for gluten-free alternatives, the Gluten Intolerance Group has excellent resources.
FAQs about Lemony Chickpea Soup
Can I use dried chickpeas instead?
Absolutely! If you prefer to use dried chickpeas in your lemony chickpea soup, simply soak them overnight. Drain and rinse before cooking, then boil them for 1 to 2 hours until tender, adjusting your cooking time accordingly. This can add a bit of a depth of flavor that you might enjoy!
How to store and reheat leftovers?
Leftover lemony chickpea soup can be stored in an airtight container in the fridge for up to 4 days. To reheat, gently warm it on the stove over medium heat, adding a splash of vegetable broth to help bring back its creamy texture. You can also microwave it for about 2-3 minutes, stirring halfway through to ensure even heating.
What are the best substitutions for ingredients?
Feel free to get creative! If you don't have fresh dill, you can use parsley or thyme. For the creamy base, almond milk or soy milk works well as a substitute for oat or coconut milk. Want to skip the rice? Quinoa or farro is a great alternative for adding texture while boosting nutrition. If you're on the hunt for more ingredient swaps, check out this resource from Healthline!
Conclusion on Lemony Chickpea Soup
Emphasizing the joys of homemade goodness
Creating your own Lemony Chickpea Soup brings the warmth of homemade comfort to your kitchen. With fresh ingredients and delightful flavors, it’s a culinary hug in a bowl. Enjoy the satisfaction that comes with nourishing your body and savoring each comforting spoonful of this vibrant dish.
Lemony Chickpea Soup
Equipment
- fine-mesh sieve
- large saucepan
- food processor
Ingredients
- ⅓ cup long-grain white rice (see Note 1)
- ¼ cup extra virgin olive oil
- 4 medium carrots scrubbed and finely chopped
- 1 large yellow onion finely chopped
- Kosher salt
- freshly cracked black pepper
- 2 cans chickpeas (15-ounce / 425g each), divided
- ¾ cup fresh dill (no thick stems), chopped and divided
- 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)
- 4 cups vegetable broth
- 3 ounces baby spinach or baby kale (can add more, see Note 2)
- 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
- ¼ cup nutritional yeast
- 1 tablespoon white miso
Instructions
- 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.
- 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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