Chickpea and vegetable soup recipe



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  • Recipes
  • Dish type
  • Soup
  • Bean and lentil soup
  • Bean soup

This vegan chickpea soup with tomatoes and spinach gets a boost of flavour from fresh herbs and fennel seeds.

1 person made this

IngredientsServes: 4

  • 100g dried chickpeas
  • 1 tablespoon extra-virgin olive oil
  • 1 onion, finely chopped
  • 3 stalks celery, sliced
  • 2 carrots, sliced
  • 3 cloves garlic, minced
  • 1 teaspoon fennel seeds
  • 700ml vegetable stock
  • 1 (400g) tin chopped tomatoes
  • 18 cherry tomatoes, halved lengthwise
  • 60g baby spinach leaves
  • 1 tablespoon chopped fresh parsley
  • 1 teaspoon chopped fresh oregano
  • 1/2 teaspoon chopped fresh thyme
  • salt and ground black pepper to taste

MethodPrep:30min ›Cook:1hr14min ›Extra time:8hr10min soaking › Ready in:9hr54min

  1. Place chickpeas in a large container and cover with cool water; let soak 8 hours to overnight. Drain.
  2. Bring 500ml of water to the boil in a large pot. Add chickpeas; reduce heat and simmer until almost tender, about 45 minutes. Drain and rinse with cold water until cool.
  3. Spread chickpeas on a baking tray and remove skins.
  4. Heat olive oil in a large pot over medium heat; cook and stir onion until softened, about 3 minutes. Add celery, carrots, garlic and fennel seeds; cook and stir for 4 minutes. Stir in chickpeas, vegetable stock and tomatoes. Simmer soup until chickpeas are tender, about 15 minutes. Add cherry tomatoes and spinach leaves; cook for 2 minutes.
  5. Season soup with parsley, oregano, thyme, salt and pepper. Stir well and remove from heat. Cover and let stand for 10 minutes before serving.

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Chickpea and vegetable soup recipe - Recipes

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An authentic Italian recipe from our kitchen to yours. Buon Appetito!

- 1 pound dried chickpeas, presoaked per the manufacturer's instructions

- 3 cups chopped greens (kale, spinach, swiss chard, dandelion greens, cabbage, etc.)

- 1/2 cup extra virgin olive oil

- 1/4 grated Parmigiano Reggiano cheese

1. Cook the presoaked chickpeas according to the manufacturer's instructions. Once they are cooked, drain them well and set aside.

2. Clean and dice the shallot, onion, celery and zucchini. Chop the garlic.

3. In a large pan over medium heat, add the olive oil, shallot, onion, garlic, celery and carrots as well as a pinch of salt. Sauté the mixture for 5 - 7 minutes until the shallots, onion and celery begin to turn translucent. Add 1/2 cup fresh water to the pan, cover and simmer for another 5 minutes to further soften the mixture.

4. Add the diced zucchini to the pan and mix well. Cover and cook for 10 minutes, stirring often, to soften the zucchini.

5. Peel, clean and dice the potato.

6. Add the tomato puree to the pan along with 2/3 cup fresh water. Stir all ingredients thoroughly, bring the mixture to a simmer, cover and cook for 8 - 10 minutes.

7. Add the diced potato and the chopped greens to the pan and mix well. Cover the pan and simmer 15 - 20 minutes. If the liquid evaporates from the pan too quickly, add fresh water to the mixture as needed.

8. Once the greens have cooked well, add the drained chickpeas to the pan as well as the parmigiano. Stir all ingredients well and add salt to your taste. Cover and simmer the minestrone for 15 - 20 minutes.

9. Remove the pan from the heat, plate the minestrone and serve with more parmigiano.


Easy Chickpea Vegetable Soup

This healthy chickpea soup is light, yet filling and bursting with robust Italian flavors! It features plump chickpeas, tender pasta, fresh vegetables and aromatic spices in a savory, rich, tomato broth! Generously topped with deliciously crispy chickpeas, sharp parmesan cheese and plenty of herbaceous, bright herbs, this rustic soup is chock-full of chunky texture and cozy flavors!

But, this soup isn&rsquot just downright delicious, it&rsquos also incredibly simple to prepare and made with easy to find, budget-friendly ingredients! Plus, it is made entirely in one pot and only requires 15 minutes of hands on preparation! It&rsquos the perfect vegetable noodle soup when your craving something comforting or feeling under the weather, but want to keep things easy and healthy!

Why you will love this recipe

  • This recipe uses easy to find ingredients and affordable pantry staples!
  • Quick to prepare &ndash this recipe only requires 15 minutes of hands-on preparation
  • Made entirely in one pot!
  • Packed with good-for-you-ingredients and nutrients &ndash there&rsquos plenty of chickpeas and fresh vegetables!
  • This soup stores great and packs well for lunches or easy heat-and-eat dinners!
  • Crispy chickpea topping takes this soup to the next level of yum!


Recipe Summary

  • 1 tablespoon vegetable oil
  • 2 skinless, boneless chicken breasts, cut into bite-sized pieces
  • ½ large white onion, chopped
  • 2 cloves garlic, chopped
  • 2 (14 ounce) cans chicken broth
  • 2 small red potatoes, chopped
  • ¼ head cabbage, chopped
  • 1 large carrot, chopped
  • 2 eggs, beaten (Optional)
  • salt and ground black pepper to taste

Heat vegetable oil in a large pot over medium heat. Add chicken breasts, onion, and garlic cook and stir until chicken is no longer pink in the center, about 5 minutes.

Pour chicken broth into the pot bring to a boil. Stir in potatoes, cabbage, and carrot. Simmer soup until potatoes are tender, 30 to 40 minutes.

Bring soup back to a boil. Drizzle in eggs, stirring until cooked, about 1 minute. Season with salt and pepper.


My blender gets a lot of exercise in my house.

Between making baby food, smoothies and now fall soups, like this Indian Spiced Vegetable Chickpea Soup, it definitely is one of my most used appliances. I have had many blenders over the years and most do an ok job but nothing to write home about.

For example one of my biggest frustrations with making smoothies has always been that the blenders I have had do not crush the ice or the frozen bananas and it takes me a lot of starting, stopping and stirring over the course of a few minutes to get everything to blend together.

I have always heard great things about Blendtec blenders and was excited when I got the opportunity to try one out myself. Blendtec was kind enough to send me their blender to try out over the summer. Over the course of four months I used it to make all kinds of delicious recipes like homemade salsa, smoothies, soups, baby food and love how it gets the job done quickly and with little effort.

One thing I like about it is that it has different settings depending on what you are making. For example, there is a soup button that you push and it does the work of changing speeds in order to get the soup to the right consistency. My blendtec has been a life saver when making baby food which I make a lot of right now. All I have to do is throw in a few ingredients like cooked apples and pears and puree them together to create a quick and easy baby food.

Indian Spiced Vegetable Chickpea Soup is a hearty soup with the warm, rich flavor of turmeric and garam masala and will warm you up during the cold months. The chickpeas add protein to the soup and the vegetables and tomatoes add flavor and nutrients. I garnished the soup with fresh cilantro but you could also use fresh parsley or green onions. I also think some crumbled feta cheese would be perfect as a topper.


  • Chickpeas
  • Potato
  • Vegetable broth
  • Garlic
  • Olive oil
  • Dried thyme
  • Chili flakes
  • Salt & pepper

(Note: this is simply a quick explanation, the full recipe is at the bottom of the page)

  • Blend half of the chickpeas.
  • Saute’ garlic in olive oil.
  • Add chickpeas, herbs, spices, and potato.
  • Stir in broth.
  • Cook for 25 minutes.

Recipe Keywords

1. Sort through the chickpeas to remove any stones or debris. Rinse chickpeas then place in a large bowl and cover with cold water. Cover the bowl and refrigerate, allow the chickpeas to soak for 8 to 12 hours.

2. After the chickpeas have soaked, drain and set aside. Heat the olive oil in a dutch oven over medium heat.

3. Add the onion, carrot, and celery to the pot and cook, stirring occasionally, until vegetables begin to soften, about 10 minutes.

4. Add the garlic, red pepper flakes, fennel, parsley, oregano, 1 tsp salt, and 1/4 tsp pepper. Cook while stirring until fragrant, about 10 seconds. Add the vegetable broth, water, chickpeas, orange zest, and bay leaves to the pot and bring to a boil. Reduce heat to medium-low and cover the pot. Simmer covered, stirring occasionally, for 1 hour. Uncover the pot and simmer uncovered, stirring occasionally, until chickpeas are tender, about 30 more minutes.

5. Remove the bay leaves from the soup and season the soup with salt & pepper to taste. Ladle soup into bowls and sprinkle freshly grated Parmesan on top.


Jamaican Soup Q & A:

Is Jamaican soup healthy?

  • Yes! My Jamaican soup is super healthy loaded with vegetables. I can&rsquot guarantee all the recipes out there are good for you as some are cooked with meat like chicken, beef or lamb and could have added unnecessary fat.

Can soup be frozen?

Can I use store bought jerk seasoning?

  • Yes of course you can use store bought if needed (like walkerswood or grace brands, haven't used them in years) but I can&rsquot guarantee the flavour outcome and they are usually very spicy made with scotch bonnet peppers. Using my homemade blend you can control the heat and make the soup as mild or spicy as you want.

Can I add dumplings to Jamaican soup?

  • Yes it&rsquos totally up to you if you&rsquore a dumpling fan go for it! I recommend making them for the stovetop version. (Haven&rsquot tried in instant pot)

Easy to Make Chickpea Vegetable Soup

  • Author: Rebecca | Always Nourished
  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Total Time: 50 minutes
  • Yield: 6 1 x

Description

A warm and cozy, easy to make Chickpea Vegetable Soup that screams all things comfort food. This simple gluten free and dairy free recipe made with veggies like tomatoes, potatoes, beans and spices makes for a hearty lunch or dinner any time of the year.

Ingredients

  • 2 tablespoon s olive oil
  • 1 cup onion, chopped (about 1 small-medium onion)
  • 2 cup s chopped bell pepper (about 1 large pepper)
  • 1 cup chopped carrots (about 1 medium carrot)
  • 2 cup s chopped potatoes (about 1 – 2 medium potatoes scrubbed and not peeled)
  • 2 cloves garlic, peeled and minced or finely grated
  • 2 teaspoon s smoked paprika
  • 2 teaspoon Italian spice blend
  • 1 teaspoon ground cumin
  • 1 teaspoon dried dill
  • Pinch of red pepper flake (optional but recommended)
  • 1/2 teaspoon fine sea salt, or to taste
  • Fresh ground pepper, or to taste
  • 1 28 oz can whole tomatoes with the juices
  • 1 cup canned chickpeas, drained, rinsed and patted dry*
  • 4 cup s roughly chopped kale
  • 4 cup s (or a 941 mL carton) no-salt added vegetable stock (either Homemade Vegetable Stock or store bought)
  • Optional: freshly chopped cilantro, fresh squeezed lemon juice, sprinkle red pepper flakes or hot sauce for serving

Instructions

  1. Heat oil in a large soup pot over medium heat. Add the onions and cook, stirring frequently, until the onions are soft and just translucent. Add the peppers, carrots and potatoes. Cook stirring frequently for about 5 minutes.
  2. Add the garlic to pot along with the other spices (paprika, Italian spice blend, cumin and dill) salt and a couple grinds of black pepper. Cook until fragrant, about 1 minute.
  3. Add the tomatoes and all their juices to the pot. Stir to incorporate and make sure scrape any browned bits off the bottom of the pot, if any. You can break up the large tomatoes with a wooden spoon, if you prefer. Stir in the vegetable stock.
  4. Add the chickpeas and chopped kale. Continue to stir until kale becomes wilted.
  5. Bring soup to a gentle boil (raising the heat to medium-high then reducing the heat back to medium to maintain a gentle boil) and cook until the potatoes are soft, 20-25 minutes. Season with additional salt and pepper, if needed.
  6. Serve with freshly chopped cilantro, fresh squeezed lemon juice, sprinkle red pepper flakes or hot sauce.

Notes

This soup freezes amazingly well so I would suggest any leftovers after about 2 days or so go right into the freezer and saved for another chilly night.

Did you make this recipe?


  • Author: Crafting a Family
  • Prep Time: 20 minutes
  • Cook Time: 20 minutes
  • Total Time: 40 minutes
  • Yield: 6 servings 1 x
  • Category: Soup
  • Method: stove top
  • Cuisine: Italian
  • Diet: Vegan

Description

Easy vegan chickpea soup is easy filling delicious and loaded with good for your veggies. When you add chickpea pasta or garden veggie pasta, spinach you have a soup that is more like a healthy meal. This version has an Italian flair with roasted tomatoes, lots of garlic, and Italian seasoning. Add your favorite pasta for a delicious Chickpea noodle soup.

Ingredients

  • 12 oz bag of Wacky Mac Pasta, Enriched Veggie Spirals pasta noodles (or any pasta you like)
  • 4 tablespoons of vegan butter
  • 1 large onion chopped
  • 4 stocks of celery chopped
  • 4 garlic cloves minced
  • 1 can of Rotel Fire roasted tomatoes with chilies ( 10 oz )
  • 2 cans (4 oz) of sliced mushrooms or 1 cup of sliced fresh mushrooms
  • 4 cups of vegetable broth
  • 4 cups of water
  • 1 teaspoon of Italian seasoning
  • 4 cups of fresh spinach
  • parsley for garnish

Instructions

  1. Chop in a uniform medium size the onion and celery, mince the garlic.
  2. If using fresh mushrooms, sliced. Open and rinse the cans of mushrooms and chickpeas (save the juice from the canned chickpeas for other recipes, see above).
  3. In a medium pot cook the pasta noodles according to the package, drain and set aside.
  4. In a large soup pot melt the vegan butter and saute the chopped onion for 4 to 5 minutes, add the celery and garlic and saute for an additional 3 minutes.
  5. Next, add the tomatoes, mushroom, broth, water, Italian seasoning and bring to a boil. Simmer for 15 minutes on medium.
  6. Reduce the heat to low and add the cooked pasta and the spinach until the spinach wilts. Stir add parsley to each bowl to garnish if desired.

Nutrition

Keywords: Easy Vegan Chickpea Soup with Spinach and Pasta



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