Spring Minestrone Soup with Chickpeas and Vegetables
This hearty Spring Minestrone Soup with Vegetables and Chickpeas is full of nutrients while being warming and comforting – a meal unto itself. Make a big pot of it and warm it up for lunch during the week.
Early spring vegetables like asparagus, peas, fennel, broccoli and give the soup its vibrant green color, while fresh tarragon adds a unique flavor. Play around with the vegetables and make it your own, taking special care not to overcook them. If going gluten-free, try a bean or rice pasta.Keep the soup vegan or sprinkle with romano cheese.
If using dry beans, make sure to soak them first – the soup will come together much quicker and easier.
Add a dollop of sour cream, a drizzle of good quality olive oil, or gremolata, or a bit of finely grated Romano cheese for some extra richness, then sprinkle with fresh tarragon or Italian parsley for the finishing touch.
PREP TIME: 15 MINS
COOK TIME: 45 MINS
TOTAL TIME: 1 HOUR
YIELD: 6-8
A delicious recipe for Minestrone Soup with Chickpeas and vibrant spring green vegetables. Keep it vegetarian or make it vegan- a simple adaptable recipe that makes for a healthy weeknight dinner. Allow 8-10 hours bean soaking time.
INGREDIENTS:
⭐1 cup dry garbanzo beans (or sub 2 x 14-ounce cans – about 3 cups cooked)
⭐2 tablespoons olive oil
⭐1 medium onion – diced (or sub 2 leeks)
⭐2 cups chopped fennel bulb or celery
⭐4–6 garlic cloves – minced
⭐4 cups flavorful stock – veggie stock or chicken stock
⭐4 cups water
⭐1 teaspoon salt
⭐1/4 teaspoon cayenne
⭐1 teaspoon coriander
⭐4 ounces pasta (like little elbows, orzo, mini shells, penne)
⭐4 cups finely chopped green veggies (any combination of broccoli, green beans, spring peas, kale, asparagus, peas, cauliflower)
⭐1 tablespoon fresh thyme (or 1 teaspoon dried)
⭐1/4 cup fresh dill (or sub tarragon) or a mix is nice.
⭐1–2 tablespoons lemon juice, more to taste
⭐1 cup chopped flat-leaf parsley or scallions
⭐garnish options: finely grated Romano cheese, gremolata, a dollop of sour cream or drizzle of good olive oil, tarragon, crunchy homemade croutons fresh herbs
INSTRUCTIONS:
⭐Soak dry garbanzo beans in a bowl of water for 8-10 hours. Drain.
⭐In a large pot or dutch oven, heat oil over medium-high heat. Add onion and fennel and saute 2-3 minutes, stirring often. Turn heat to medium and cook for 5 more minutes or until tender.
⭐Add garlic, cook 2-3 more minutes.
⭐Add stock, water, thyme, spices and salt and the soaked chickpeas and bring to a boil. Cover and simmer on medium-low for 20 minutes or until chickpeas are tender. (If using canned chickpeas, drain and rinse and simmer 3 minutes.)
⭐Add pasta, bring to a boil, and when the pasta is about 1/2 way cooked, add the vegetables. (You don’t want to cook the veggies too long, or they will lose their beautiful green color)
⭐When pasta is cooked and veggies are just tender and bright green, stir in parsley and dill or tarragon.
⭐Add the lemon juice a tablespoon at a time, tasting.
⭐Adjust salt and pepper to taste.
⭐Serve in bowls and garnish with more tarragon, gremolata, grated Romano, chili flakes, or a dollop of sour cream. Croutons add a nice texture too.
NOTES:
Soup will keep up to 5 days in the fridge- or freeze for up to 6 months.
NUTRITIONAL INFO:
Serving Size:Calories: 217Sugar: 5.9 gSodium: 618.1 mgFat: 5.6 gSaturated Fat: 0.8 gCarbohydrates: 34.5 gFiber: 5.7 gProtein: 9.1 gCholesterol: 0 mg