Description
This hearty and nutritious Chickpea and White Bean Soup is a comforting and flavorful vegan dish perfect for a cozy meal. Packed with protein, fiber, and vegetables, this soup is easy to make and incredibly satisfying.
Ingredients
Scale
For the Soup:
- 1 tablespoon olive oil
- 1 small yellow onion, diced
- 2 cloves garlic, minced
- 2 carrots, peeled and sliced
- 2 celery stalks, sliced
- 1 teaspoon dried thyme
- 1/2 teaspoon dried rosemary
- 1/4 teaspoon smoked paprika
- Salt and black pepper to taste
- 4 cups low-sodium vegetable broth
- 1 (15-ounce) can chickpeas, drained and rinsed
- 1 (15-ounce) can white beans (cannellini or Great Northern), drained and rinsed
- 1 (14.5-ounce) can diced tomatoes with juices
- 2 cups chopped kale or spinach
- Juice of 1/2 lemon
- Chopped parsley for garnish
Instructions
- In a large pot, heat olive oil over medium heat. Add onion, carrots, and celery, and cook for 5–6 minutes until softened.
- Stir in garlic, thyme, rosemary, smoked paprika, salt, and pepper. Cook for 1 minute until fragrant.
- Add vegetable broth, chickpeas, white beans, and diced tomatoes. Bring to a boil, then reduce heat and simmer for 20–25 minutes.
- Add chopped kale or spinach and cook for an additional 5 minutes until wilted.
- Stir in lemon juice, taste, and adjust seasoning as needed.
- Serve hot, garnished with chopped parsley.
Notes
- This soup is perfect for meal prep and gets better after a day in the fridge.
- For a creamier texture, mash some of the beans before serving or blend a portion of the soup.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 1/2 cups
- Calories: 290
- Sugar: 6g
- Sodium: 520mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 10g
- Protein: 13g
- Cholesterol: 0mg
