Description
Chickpea and Bean Soup is a hearty, protein-packed, and comforting soup made with creamy blended beans, vegetables, and herbs. Quick to make, naturally vegan and gluten-free, and finished with fresh parsley and lemon for the perfect balance of richness and brightness.
Ingredients
2 tablespoons extra virgin olive oil
1 onion, diced
2 carrots, peeled and diced
2 celery ribs, sliced or diced
4 garlic cloves, minced
1 teaspoon dried thyme
½ teaspoon dried rosemary
½ teaspoon dried basil
½ teaspoon red pepper/chili flakes, or to taste
2 cans (15 oz each) beans (cannellini preferred, but use your favourite)
2 cans (15 oz each) chickpeas
3 cups (720 ml) low‑sodium vegetable broth
1 teaspoon salt, or to taste
⅛ teaspoon black pepper, or to taste
2 tablespoons fresh parsley, chopped
1‑2 tablespoons fresh lemon juice, or to taste
Instructions
- Add one can of chickpeas and one can of beans (with their liquid) to a blender or food processor, or use an immersion blender. Blend until smooth and set aside. Then drain the other two cans and set them aside.
- In a large soup pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion, carrots and sliced celery. Sauté the vegetables, stirring occasionally, until they begin to soften — this should take about 5 minutes.
- Add in the minced garlic along with the dried thyme, rosemary, basil, and red pepper flakes, stirring until fragrant.
- Add the drained and pureed beans, drained and pureed chickpeas, the vegetable broth, salt and black pepper. Bring the mixture to a simmer, then cover with a lid and cook for about 20 minutes, stirring occasionally. If you prefer a thinner consistency, you can add extra broth or water.
- Turn off the heat. Stir in the chopped fresh parsley and the lemon juice. If you like, drizzle a little extra virgin olive oil on top for richness. Taste and adjust seasoning or lemon juice to make the flavour pop.
- Divide the soup into bowls. Serve it up with crusty bread, black pepper focaccia, crostini, or even croutons if you like. Optional for non-vegans: Top with a sprinkle of freshly grated Parmesan to boost the savory flavor. Enjoy!
Notes
Opt for low-sodium broth to better control salt levels. Add kale, spinach, or potatoes to customize. Finish with lemon and parsley to revive fresh flavor when reheating.
Nutrition
- Serving Size: 1 bowl
- Calories: 230 kcal
- Sugar: 2 g
- Carbohydrates: 34 g
- Protein: 11 g