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–+ servings
Chickpea and Bean Soup

Creamy Chickpea and Bean Soup for Cozy Comfort Nights

This Creamy Chickpea and Bean Soup is a delightful vegan dish packed with protein, perfect for cozy comfort on chilly nights.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Vegan
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Extra Virgin Olive Oil Can substitute with avocado oil
  • 1 medium Onion Chopped
  • 2 medium Carrots Diced
  • 2 stalks Celery Diced, omit if unavailable
  • 2 cloves Garlic Minced, garlic powder can be used instead
For the Seasoning
  • 1 teaspoon Dried Thyme Can substitute with oregano
  • 1 teaspoon Dried Rosemary Can omit if not preferred
  • 1 teaspoon Dried Basil Fresh basil is a great alternative
  • 1 teaspoon Red Pepper/Chili Flakes Adjust to spice preference
For the Soup
  • 2 cans Canned Beans (Cannellini preferred) Navy or kidney beans work too
  • 1 can Canned Chickpeas Drained and rinsed
  • 4 cups Low-Sodium Vegetable Broth Can substitute with chicken broth if not vegan
  • to taste Salt & Black Pepper Essential for seasoning
For the Fresh Finish
  • 1/4 cup Fresh Parsley Chopped, can substitute with cilantro
  • 1/2 medium Fresh Lemon Juice Freshly squeezed

Equipment

  • blender
  • Large pot
  • cutting board
  • knife

Method
 

Cooking Steps
  1. Blend the drained chickpeas and the chosen beans in a blender with their liquid until smooth.
  2. In a large pot, heat olive oil over medium heat. Add chopped onion, carrots, and celery. Sauté until the onions are translucent.
  3. Stir in minced garlic, thyme, rosemary, basil, and red pepper flakes, and cook until garlic is fragrant.
  4. Pour in the blended bean mixture, drained beans, canned chickpeas, and vegetable broth. Season and bring to a simmer.
  5. Cover and let it cook for 20 minutes on low, stirring occasionally to meld flavors.
  6. Before serving, stir in chopped parsley and fresh lemon juice. Adjust seasoning and serve hot.
  7. Ladle into bowls and serve with bread or salad.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 35gProtein: 10gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gSodium: 400mgPotassium: 600mgFiber: 10gSugar: 3gVitamin A: 1500IUVitamin C: 15mgCalcium: 50mgIron: 3mg

Notes

This soup can be customized with different beans and vegetables. Adjust seasoning to taste.

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