Chickpea & White Bean Comfort Soup

$- 1 can chickpeas, drained and rinsed - 1 can white beans, drained and rinsed - 1 medium onion, diced - 3 cloves garlic, minced - 2 carrots, diced - 2 celery stalks, diced - 4 cups vegetable broth - 1 teaspoon ground cumin - 1 teaspoon smoked paprika - 2 tablespoons olive oil - Salt and pepper to taste - Fresh parsley, chopped (for garnish) - Zest of 1 lemon I love using chickpeas and white beans in this soup. They are rich in protein and fiber. They also create a hearty base that fills you up. The diced onion, garlic, carrots, and celery add great flavor and texture. I always make sure to use fresh ingredients for the best taste. The spices are simple but effective. Ground cumin and smoked paprika bring warmth and depth. Olive oil helps to sauté the veggies and adds a smooth flavor. Don't forget the salt and pepper! They help to balance the dish nicely. - 1/2 teaspoon crushed red pepper flakes - Additional garnishes like lemon slices or more parsley If you like a bit of heat, add crushed red pepper flakes. They give the soup a nice kick. You can also play with garnishes for extra flavor. Lemon slices add brightness, and more parsley looks pretty on top. - Calories per serving: About 250 - Protein content: Approximately 12 grams - Dietary considerations: Vegan and gluten-free This soup is not only tasty but also healthy. Each serving has about 250 calories. The protein content is around 12 grams, making it a great option for a filling meal. Plus, it's vegan and gluten-free, so many people can enjoy it! {{ingredient_image_1}} - Prepping the vegetables Start by dicing one medium onion, two carrots, and two celery stalks. You want even pieces to cook well. Mince three cloves of garlic. This adds a nice flavor to the soup. - Draining and rinsing the beans Open one can of chickpeas and one can of white beans. Drain and rinse them under cold water. This removes extra salt and makes them healthier. - Sautéing the vegetables In a large pot, heat two tablespoons of olive oil over medium heat. Add the diced onion, carrots, and celery. Sauté for about 5-7 minutes until they soften. Stir in the minced garlic and cook for one more minute. This will fill your kitchen with a lovely aroma. - Toasting the spices Next, add one teaspoon of ground cumin and one teaspoon of smoked paprika. If you like a bit of heat, add ½ teaspoon of crushed red pepper flakes. Sauté for another 1-2 minutes. This step brings out the full flavor of the spices. - Simmering the soup Pour in four cups of vegetable broth and bring it to a boil. Once boiling, reduce the heat to low. Add the drained chickpeas and white beans. Let the soup simmer for 15-20 minutes. This helps all the flavors mix together. - How to use an immersion blender After simmering, take an immersion blender and blend part of the soup. This gives it a creamy texture. If you don’t have one, carefully transfer the soup in batches to a regular blender. Be careful with hot liquid! - Adjusting seasonings Stir in the zest of one lemon for a fresh taste. Then, season with salt and pepper to your liking. Taste as you go to find the right balance. - Serving suggestions Serve the soup hot. Garnish each bowl with chopped fresh parsley. This adds color and freshness. Consider pairing it with a slice of crusty bread for a full meal. To make this soup burst with flavor, use fresh herbs. Parsley adds a fresh touch. You can also try thyme or rosemary for a warm note. Spices are key. Ground cumin gives depth, while smoked paprika adds a little warmth. If you like heat, add crushed red pepper flakes. Taste as you go to perfect the seasoning. A great soup has the right creaminess. For this, blend part of the soup. An immersion blender works well. It keeps some beans whole for texture. If you don’t have one, pour it in a blender in batches. Just be careful with hot liquid! Blend until smooth but leave some chunks for interest. This soup pairs well with crusty bread. A slice of sourdough or whole grain is perfect for dipping. A fresh salad on the side brightens the meal. For garnishes, consider lemon zest for zing. A drizzle of olive oil adds richness. Fresh parsley not only looks nice but adds flavor too. Pro Tips Use Fresh Herbs: Fresh parsley adds a vibrant flavor and color to your soup. Consider adding other herbs like thyme or rosemary for a different twist. Adjust the Consistency: If you prefer a thicker soup, blend more of the mixture until you reach your desired creaminess. You can also add a splash of coconut milk for a richer flavor. Spice it Up: If you enjoy heat, increase the amount of crushed red pepper flakes or add a dash of hot sauce to give your soup an extra kick. Make it Ahead: This soup tastes even better the next day! Prepare it in advance and store it in the refrigerator for easy meals throughout the week. {{image_2}} You can switch up beans in this recipe. Try black beans or pinto beans for a twist. These beans bring different flavors and textures. Mixing them keeps the soup exciting. Adding greens is another fun swap. Spinach or kale can boost nutrition. Toss in a handful when the soup simmers. They will wilt down nicely, adding a fresh touch. Want some heat? Make a spicy version! Add crushed red pepper flakes for some kick. You can also use fresh jalapeños for a bolder flavor. Adjust the amount to fit your taste. For a Mediterranean twist, include some sun-dried tomatoes or olives. These ingredients bring rich, savory notes. A sprinkle of feta cheese on top can add creaminess. This soup is naturally vegan. It uses only plant-based ingredients, making it friendly for everyone. You can enjoy it guilt-free while savoring each bite. It is also gluten-free! All the ingredients are safe for those with gluten issues. You can enjoy this hearty soup without worry. Chickpea white bean soup lasts about 3 to 5 days in the fridge. To keep it fresh, store it in airtight containers. This helps to lock in flavors and prevent spoilage. Before placing it in the fridge, let the soup cool down. This step is important to avoid raising the temperature inside your fridge. To freeze the soup for later, allow it to cool completely. Then, pour the soup into freezer-safe bags or containers. Leave some space at the top to allow for expansion. Seal them tightly and label with the date. For thawing, place the soup in the fridge overnight. You can also use the microwave on a low setting if you need it quickly. For the best reheating methods, use the stove or microwave. If using the stove, heat it gently over low heat while stirring. If using the microwave, place the soup in a microwave-safe bowl. Cover it loosely to prevent splatter. Heat in short bursts, stirring in between. This keeps the flavor and texture intact, making each bowl as good as the first. Chickpea white bean soup is a hearty dish. It combines chickpeas and white beans for protein. The soup also has bright flavors from vegetables like onion, carrots, and celery. Spices like cumin and paprika add warmth. The result is a comforting, creamy soup that fills you up. To make this soup in a slow cooker, follow these steps: - Heat olive oil in a pan. - Sauté onion, carrots, and celery until soft. - Add garlic and spices; cook for one minute. - Transfer everything to the slow cooker. - Pour in the vegetable broth and add beans. - Cook on low for 6-8 hours or high for 3-4 hours. - Blend part of the soup for creaminess before serving. Yes, you can add meat for extra flavor. - Cook diced chicken or sausage in the pan before the vegetables. - Stir in cooked ground turkey or beef along with the beans. - Use shredded rotisserie chicken for a quick option. Adding meat gives a different texture and taste. This soup is packed with health benefits. - Chickpeas and white beans provide protein and fiber. - The vegetables add vitamins and minerals. - Spices like cumin can help digestion. - This soup is filling and satisfying, perfect for comfort. Eating it warms the body and soul, making it a perfect meal. This blog shared how to make a tasty Chickpea White Bean Soup. You learned about key ingredients like beans, vegetables, and spices. I gave clear steps for prepping, cooking, and serving the soup. You found tips to enhance flavor and texture. Plus, I suggested fun variations to fit your taste. In closing, this soup is healthy, easy to make, and packed with flavor. Enjoy experimenting and finding your own twist!$

Chickpea & White Bean Comfort Soup

A hearty and comforting soup made with chickpeas, white beans, and a blend of vegetables and spices.

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Prep Time 10

Cook Time 25

Total Time 35

Course Main Course

Cuisine Mediterranean

Servings 4

Ingredients

1 can chickpeas, drained and rinsed
1 can white beans (cannellini or navy), drained and rinsed
1 medium onion, diced
3 cloves garlic, minced
2 medium carrots, diced
2 stalks celery, diced
4 cups vegetable broth
1 teaspoon ground cumin
1 teaspoon smoked paprika
0.5 teaspoon crushed red pepper flakes (optional)
2 tablespoons olive oil
to taste salt and pepper
to taste fresh parsley, chopped (for garnish)
1 zest lemon

Instructions

In a large pot, heat the olive oil over medium heat. Add the diced onion, carrots, and celery and sauté for about 5-7 minutes until they begin to soften.
Stir in the minced garlic and cook for another minute until fragrant.
Add the ground cumin, smoked paprika, and crushed red pepper flakes (if using) and sauté for another 1-2 minutes to toast the spices.
Pour in the vegetable broth and bring to a boil.
Once boiling, reduce the heat to low and add the chickpeas and white beans. Simmer the soup for about 15-20 minutes so the flavors can meld together.
After simmering, use an immersion blender to puree a portion of the soup for a creamy texture, or transfer to a blender in batches (be careful of hot liquid).
Stir in lemon zest, and season with salt and pepper to taste.
Serve hot, garnished with fresh parsley for a burst of color and flavor.

Notes

Feel free to adjust the spices to your taste. The crushed red pepper flakes are optional for heat.

Keyword comfort food, healthy, soup, vegan