Description
A hearty and healthy chickpea vegetable soup that is perfect for a cozy meal.
Ingredients
Scale
- 2 Tbsp extra virgin olive oil
- 1 small yellow onion, chopped
- 2 carrots, diced
- 2 stalks celery, diced
- 1 red bell pepper, diced
- 1 Tbsp tomato paste
- 3 cloves garlic, minced
- 1 tsp dried thyme (or 1 Tbsp fresh thyme leaves)
- 1 tsp dried oregano
- ¼ tsp red pepper flakes
- 1–1 tsp kosher salt (I suggest to start with 1 tsp and add more to taste)
- ¼ tsp black pepper
- 2 (15 oz) cans chickpeas, drained and rinsed
- 1 (15 oz) can crushed tomatoes
- 4 cups low sodium vegetable broth
- 1 parmesan rind
- ½ cup grated parmesan cheese
- 2 cups baby spinach (optional)
- 1 Tbsp fresh squeezed lemon juice (juice of ½ a lemon)
- ½ cup fresh parsley, chopped
Instructions
- Chop the carrot, celery, bell pepper, and onions into small pieces. Mince the fresh garlic. Drain and rinse the chickpeas.
- Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onions, garlic, carrot, celery, and red bell pepper. Heat, stirring frequently, for 5-7 minutes or until the onions are translucent and other vegetables start to soften.
- Add the garlic, tomato paste and spices to the large soup pot. Stir constantly until everything is well coated, fragrant, and the tomato paste is deepening in color.
- Add the chickpeas, vegetable broth, crushed tomato, and parmesan rind to the pot and bring the pot to a gentle boil.
- Lower heat and simmer 20-25 minutes to let the flavors deepen.
- Turn off heat and carefully remove the parmesan rind. Blend 1-2 cups of the soup. Add it back to the pot.
- While soup is still hot, add the spinach and stir until it wilts.
- Once spinach is wilted, add in half the parmesan and let it melt a couple of minutes. Add the lemon and fresh parsley. Serve with remaining parmesan.
Notes
- Cooking time will vary depending on how soft you prefer your vegetables.
- Too strong of a boil can toughen chickpeas, so keep an eye on it.
- Use an immersion blender for desired thickness.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 300
- Sugar: 5g
- Sodium: 800mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 12g
- Protein: 12g
- Cholesterol: 5mg