Lemony Chickpea Soup
A creamy, protein-rich vegan soup made with chickpeas, lemon, fresh dill, and tender greens. This nourishing one-pot dish is refreshing yet hearty, packed with fiber and plant-based protein, and ready in under an hour—perfect for cozy dinners or meal prep.
Equipment
- 1 large Dutch oven or saucepan
- 1 food processor or blender (small capacity is fine)
- 1 Fine Mesh Sieve
- 1 sharp chef’s knife
- 1 Cutting board
- 1 wooden spoon or spatula
- 1 Measuring Cups Set
- 1 Measuring Spoons Set
Ingredients
- ⅓ cup 65–70 g long-grain white rice
- ¼ cup 56 g extra virgin olive oil
- 4 medium carrots scrubbed and finely chopped
- 1 large yellow onion finely chopped
- Kosher salt to taste
- Freshly cracked black pepper to taste
- 2 cans 15 oz / 425 g each chickpeas, divided
- ¾ cup 12 g fresh dill, chopped (divided)
- 5 cloves garlic finely chopped
- 2 tablespoons tomato paste
- 2 teaspoons dried oregano
- ½ teaspoon ground coriander
- ½ teaspoon ground turmeric
- ¼ –½ teaspoon red pepper flakes use more for extra heat
- 4 cups 960 mL vegetable broth
- 3 oz 85 g baby spinach or baby kale, chopped
- ½ cup 120 mL unsweetened creamy plant-based milk (oat milk or light coconut milk)
- 1 large lemon zested + 3–4 tablespoons fresh juice (divided)
- ¼ cup 20 g nutritional yeast
- 1 tablespoon white miso
Instructions
- Rinse Rice Thoroughly: Place the rice in a fine-mesh sieve and rinse under cold running water several times until the water runs almost clear. This removes excess starch, preventing the soup from becoming gummy. Drain the rice well and set aside while preparing the vegetables and aromatics.
- Prepare Chickpeas Separately: Drain and rinse one can of chickpeas and set them aside for later when they will be added directly to the soup. Drain and rinse the second can, then transfer these chickpeas to a food processor or small blender to create a creamy puree later.
- Sauté Carrots and Onion: Heat the olive oil in a large Dutch oven or saucepan over medium-high heat until shimmering. Add the finely chopped carrots and onion. Season lightly with a pinch of kosher salt to enhance natural sweetness. Stir occasionally and cook for about 10 minutes until the vegetables soften and develop a light golden color, releasing their natural aromas.
- Add Garlic and Spices: Reduce heat slightly and add the finely chopped garlic. Stir constantly and cook for 2 minutes until fragrant, being careful not to burn it. Next, add the tomato paste along with oregano, coriander, turmeric, and red pepper flakes. Stir almost constantly for 1–2 minutes until the tomato paste darkens to a rich brick-red color. If it starts sticking or browning too fast, deglaze the pan with a splash of vegetable broth to release any flavorful bits.
- Toast Rice with Aromatics: Add the drained rice to the sautéed vegetables and spices. Stir to coat the grains evenly with oil and aromatic flavors for about 1 minute. This step ensures each rice grain absorbs the depth of the aromatics during cooking.
- Simmer Rice and Chickpeas: Add the first can of drained chickpeas to the pot along with ¼ teaspoon kosher salt and freshly cracked black pepper to taste. Toss everything gently to combine. Pour in the vegetable broth, then add half of the chopped dill. Bring the mixture to a rolling boil over medium-high heat. Once boiling, reduce the heat to low, cover, and simmer gently for 15 minutes, stirring occasionally, until the rice is tender but still holds its shape.
- Prepare Greens and Chickpea Puree: While the soup simmers, roughly chop the spinach or kale. For the chickpea puree, combine the reserved drained chickpeas, plant-based milk, lemon zest, 2 tablespoons lemon juice, nutritional yeast, white miso, 1 teaspoon kosher salt, and black pepper in a food processor or blender. Blend until smooth, creamy, and free of lumps, scraping down the sides as needed. Taste and adjust seasoning with more salt or lemon juice if desired.
- Combine Puree and Soup: Once the rice is tender, stir the creamy chickpea puree into the simmering soup. Mix thoroughly so the soup achieves a silky, uniform texture. Add the chopped greens and continue to simmer gently for 1–2 minutes until the greens soften slightly but remain vibrant.
- Finish with Fresh Dill and Lemon: Turn off the heat. Stir in the remaining dill and an additional tablespoon of fresh lemon juice for brightness. Taste and adjust with extra salt, pepper, or lemon juice as needed to achieve a perfect balance of savory, creamy, and tangy flavors.
- Serve with Olive Oil Drizzle: Ladle the soup into bowls and drizzle each serving with a splash of high-quality extra virgin olive oil for richness and depth. Serve hot, paired with warm crusty bread or enjoy as a nourishing solo meal.
Notes
- This soup is naturally vegan and gluten-free, making it suitable for a wide range of diets.
- Use well-rinsed rice to avoid a gummy texture; long-grain white rice works best for a light, fluffy consistency.
- Fresh dill is crucial for the bright, aromatic flavor that balances the richness of the chickpea puree.
- Adjust red pepper flakes to control the spice; a small pinch adds warmth without overpowering the citrus notes.
- The chickpea puree creates a creamy texture without dairy, making this soup both indulgent and light.
- Lemon juice and zest enhance the soup’s freshness—add gradually and taste as you go to achieve perfect tanginess.
- For extra greens, up to 5 ounces of spinach or kale can be added without changing the cooking time significantly.
- This recipe scales well for meal prep, and the flavors often deepen when stored overnight in the fridge.
