Lemony Chickpea Soup

Ingredients

• 2 cans Canned chickpeas, drained and rinsed (Reserve one whole can for blending into a puree; use the other can whole in the soup.)
• 2 medium carrots Carrots (Finely diced so they melt into the soup.)
• 1 large Yellow onion (Finely chopped.)
• 5 cloves Garlic cloves (Finely minced.)
• 2 tablespoons Fresh dill (Chopped; half added early, half at the end.)
• 0.33 cup Long grain white rice (Will naturally thicken the soup; toast before adding liquid.)
• 2 tablespoons Olive oil (Generous amount for sautéing aromatics.)
• 2 tablespoons Tomato paste (Adds depth and umami.)
• 2 teaspoons Dried oregano
• 0.5 teaspoon Ground coriander
• 0.5 teaspoon Turmeric
• 0.5 teaspoon Red pepper flakes (Adjust to taste; can omit for no heat.)
• 4 cups Vegetable broth (Prefer a good-quality brand or homemade.)
• 0.5 cup Full‑fat oat milk (or barista‑style plant milk) (Provides creaminess; avoid thin milks.)
• 1 large Large lemon (Zest and juice.)
• 0.25 cup Nutritional yeast (Adds savory, cheesy flavor.)
• 1 tablespoon White miso paste (Adds umami; can substitute with soy sauce (1 tsp).)
• 3 ounces Baby spinach (Add at the end; can substitute with baby kale.)
• to taste cracks Black pepper (Freshly ground.)
• to taste pinches Salt

Instructions

1. Prep vegetables and herbs

   Finely dice 2 carrots, chop 1 large yellow onion, mince 5 garlic cloves, and roughly chop 2 tbsp fresh dill. Measure 1/3 cup rice and set aside.

   Time: PT10M

2. Sauté aromatics

   Heat Dutch oven over medium‑high heat, add 2 tbsp olive oil, then add carrots, onion, and a pinch of salt. Cook, stirring occasionally, until softened and lightly golden, about 10 minutes.

   Time: PT10M

   Temperature: Medium‑high

3. Add garlic and spices

   Stir in minced garlic and cook 2 minutes, then add 2 tbsp tomato paste, 2 tsp dried oregano, 0.5 tsp ground coriander, 0.5 tsp turmeric, and 0.5 tsp red pepper flakes. Mix until tomato paste coats the vegetables.

   Time: PT3M

   Temperature: Medium

4. Toast the rice

   Add the 1/3 cup rice to the pot and stir for about 1 minute, allowing it to absorb flavors.

   Time: PT1M

   Temperature: Medium

5. Season and coat whole chickpeas

   Add one whole can of drained chickpeas, season with a pinch of salt and pepper, and toss for 2 minutes so they pick up the aromatics.

   Time: PT2M

   Temperature: Medium

6. Add broth and simmer

   Pour in 4 cups vegetable broth, add half of the chopped dill, and bring to a boil. Reduce heat, cover, and simmer on low for 15 minutes until the rice is tender.

   Time: PT15M

   Temperature: Low

7. Prepare chickpea puree

   In a blender, combine the second can of chickpeas, 0.5 cup oat milk, zest of 1 lemon, 2 tbsp lemon juice, 0.25 cup nutritional yeast, 1 tbsp white miso, and a pinch of salt and pepper. Blend until smooth (about 1 minute).

   Time: PT5M

8. Finish the soup

   Stir the chickpea puree into the simmering soup, add 3 oz baby spinach, and cook 2 minutes until spinach wilts. Finish with the remaining dill, a splash more lemon juice, and fresh cracked pepper.

   Time: PT3M

   Temperature: Medium

9. Serve

   Ladle soup into bowls, garnish with a few extra dill fronds and cracked pepper. Serve with crusty bread.

   Time: PT1M

Nutrition Facts

Calories

250

Protein

10 g

Carbohydrates

35 g

Fat

8 g

Fiber

7 g

Ingredient Substitutions

• Instead of Canned chickpeas, drained and rinsed: Cooked dried chickpeas
• Instead of Carrots: Parsnips
• Instead of Yellow onion: White onion
• Instead of Garlic cloves: Garlic paste (1 tsp)
• Instead of Fresh dill: Fresh basil, Fresh parsley
• Instead of Long grain white rice: Arborio rice, Pearl barley
• Instead of Olive oil: Canola oil, Avocado oil
• Instead of Tomato paste: Sun-dried tomato puree (1 tbsp)
• Instead of Dried oregano: Italian seasoning (1 tsp)
• Instead of Ground coriander: Ground cumin (0.5 tsp)
• Instead of Turmeric: Saffron pinch (for color)
• Instead of Red pepper flakes: Cayenne pepper (¼ tsp)
• Instead of Vegetable broth: Water + vegetable bouillon cube (1 cube)
• Instead of Full‑fat oat milk (or barista‑style plant milk): Light coconut milk (½ cup)
• Instead of Large lemon: Lime (for a different citrus note)
• Instead of Nutritional yeast: Vegan parmesan (¼ cup)
• Instead of White miso paste: Soy sauce (1 tsp)
• Instead of Baby spinach: Baby kale (3 oz)

Equipment Needed

• Cutting board
• Chef's knife
• Dutch oven or large saucepan
• Wooden spoon or spatula
• Measuring cups
• Measuring spoons
• Blender or food processor
• Microplane or fine grater
• Ladle (optional)

Critical Steps — Do Not Skip

• Sauté aromatics until soft and golden (Step 2).
• Deglaze if the tomato paste begins to stick (Step 3).
• Toast the rice briefly before adding liquid (Step 4).
• Blend the chickpea puree safely, allowing steam to escape (Step 7).
• Simmer the soup long enough for rice to become tender (Step 6).

Chef Tips from the Video

• Toast the rice like you would for risotto; it adds a nutty flavor and helps thicken the broth.
• For extra brightness, finish with a drizzle of lemon‑infused olive oil.
• If you love extra heat, increase red pepper flakes to 1 tsp or add a dash of cayenne.

Troubleshooting

Storage

Refrigerator: Store in airtight containers for 3–4 days.

Freezer: Freeze in portion‑size bags for up to 2 months; thaw and reheat gently.

Room temperature: Do not leave at room temperature for more than 2 hours.

Make-Ahead Tips

• Puree the second can of chickpeas and store in the fridge for up to 2 days; add to the soup just before serving.
• Soup can be made a day ahead; flavors improve after resting.
• Cooked rice can be prepared ahead and refrigerated.