Description

This Chickpea and Rice Soup is a delightful blend of flavors, featuring tender chickpeas and aromatic vegetables. It’s an easy, nutritious meal, ideal for a cozy dinner or for those seeking a homemade, satisfying dish.

Ingredients

Scale

2 tablespoons olive oil
1 yellow onion, chopped
1 large carrot, diced
1 celery rib, diced
4 garlic cloves, minced
1 bay leaf
1 teaspoon dried thyme
1 teaspoon kosher salt
1/2 teaspoon black pepper
dash of crushed red pepper flakes
8 cups vegetable broth
1 cup white rice, rinsed
2 15 ounce cans chickpeas, rinsed and drained
1/3 cup freshly chopped parsley
2 tablespoons fresh lemon juice

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Instructions

Heat olive oil in a large pot or Dutch oven over medium heat.
Add chopped onion, diced carrot, and diced celery. Cook for 5 to 7 minutes until softened, stirring occasionally.
Stir in minced garlic, bay leaf, dried thyme, kosher salt, black pepper, and crushed red pepper flakes. Cook for about 30 seconds until fragrant.
Add rinsed rice and stir constantly for 2 minutes to lightly toast it until nutty.
Pour in vegetable broth and bring to a boil. Reduce heat to a gentle simmer, cover, and cook for 20 minutes until rice is tender.
Stir in chickpeas, chopped parsley, and lemon juice. Simmer for an additional 5 minutes.
Remove bay leaf, taste, and adjust seasoning as necessary.

Notes

For added flavor, you can include additional herbs such as rosemary or basil.
Feel free to substitute brown rice for white rice; just adjust the cooking time accordingly.
This soup can be stored in the refrigerator for up to 5 days, making it great for meal prep.

Nutrition

Serving Size: 1 cup
Calories: 320
Sugar: 3g
Sodium: 800mg
Fat: 7g
Saturated Fat: 1g
Unsaturated Fat: 5g
Trans Fat: 0g
Carbohydrates: 51g
Fiber: 10g
Protein: 14g
Cholesterol: 0mg