Hearty Chickpea and Vegetable Soup

Hearty Chickpea and Vegetable Soup

Vegan | Gluten-Free | High-Fiber

This comforting and nourishing chickpea and vegetable soup is perfect for cozy lunches or weeknight dinners. It’s loaded with plant-based protein, vibrant vegetables, and fresh herbs in a savory tomato broth.

Ingredients (Serves 4–6)

• 2 tbsp olive oil (or water for oil-free)

• 1 medium onion, chopped

• 3 garlic cloves, minced

• 2 carrots, diced

• 2 celery stalks, diced

• 1 zucchini, sliced into half-moons

• 1 can (400g) chickpeas, drained and rinsed

• 1 can (400g) diced tomatoes

• 4 cups vegetable broth

• 1 tsp dried thyme

• 1 tsp dried oregano

• ½ tsp smoked paprika (optional)

• Salt and black pepper, to taste

• 1–2 tbsp fresh parsley or thyme for garnish

• Optional: 1 tbsp lemon juice or red wine vinegar for brightness

Instructions

1. Sauté the Base

Heat olive oil in a large pot over medium heat. Add the onion, garlic, carrots, and celery. Sauté for 5–7 minutes until softened and aromatic.

2. Add Seasonings and Tomatoes

Stir in thyme, oregano, smoked paprika, salt, and pepper. Add the diced tomatoes (with juice) and stir for 1–2 minutes.

3. Pour in Broth and Chickpeas

Add the vegetable broth and chickpeas. Bring to a gentle boil.

4. Simmer and Add Zucchini

Reduce heat to low and simmer uncovered for 15 minutes. Then add zucchini and cook for an additional 8–10 minutes until tender.

5. Finish and Serve

Taste and adjust seasoning. Stir in a splash of lemon juice or vinegar if using. Garnish with chopped fresh parsley or thyme.

Storage Tips

Refrigerator: Store in an airtight container for up to 5 days.

Freezer: Freeze in portions for up to 3 months. Reheat gently on the stovetop.

✅ Tips for the Perfect Chickpea & Vegetable Soup

1. Use Fresh Herbs at the End
   Always stir in fresh parsley or thyme right before serving for the best flavor and color.

2. Adjust the Texture
   For a thicker soup, mash some chickpeas against the side of the pot or use an immersion blender to partially blend the soup.

3. Boost the Protein
   Add quinoa, lentils, or tofu chunks for extra protein and texture if desired.

4. Add Leafy Greens
   Stir in baby spinach, kale, or chard during the last few minutes of cooking for added nutrients.

5. Spice it Up
   Add a pinch of chili flakes, cayenne, or a dash of harissa for a warming kick.

6. Serve with Sides
   Crusty whole grain bread, pita, or even a dollop of dairy-free yogurt pairs perfectly.

7. Meal Prep Friendly
   This soup tastes even better the next day! Store in portions for grab-and-go meals.

Nutrition Info (Per 1 Cup Serving – Approximate)