chickpea soup recipe

Mediterranean instant pot soup recipe with chickpeas, vegetables, fresh herbs &amp; warm spices. Vegan. GF. Low Carb. See recipe notes for stovetop and slow cooker instructions!

Chickpea Instant Pot Soup (Stovetop Option)

dry chickpeas

Private Reserve or Early Harvest Greek extra virgin olive oil

yellow onion, chopped

garlic cloves,

salt

carrots, chopped

green bell pepper, cored, chopped

red chili peppers (optional)

tsp coriander

tsp cumin

Aleppo pepper

tsp turmeric

tsp allspice

tomatoes

low-sodium vegetable broth (or chicken broth)

lemon, juice of

oz chopped fresh cilantro

Place chickpeas in a large bowl and add plenty of water (about 1 quart) to fill the bowl. Leave overnight to soak. Drain well.

Preheat your Instant Pot by selecting the saute function and adjust heat to high. Add 2 tbsp extra virgin olive oil and heat until shimmering. Add onions, garlic and a pinch of salt. Cook 3 mins, stirring regularly. Add carrots, bell peppers, and spices. Cook another 4 minutes or so, stirring, until vegetables have softened a bit.

Now add drained chickpeas, tomatoes (and their juice), and broth. Lock your Instant Pot lid in place. Select the pressure cooking setting and set on high. Now set the time to 15 minutes (go 5 to 10 minutes longer, if you like your chickpeas on the super tender, creamier side)

After cooking, allow time to let pressure release naturally. OR after 10 minutes or so, you can use the quick release function to let any remaining pressure out. Unlock and remove the lid.

Stir in lemon juice and fresh cilantro. Carefully taste and adjust seasoning as desired.

Transfer to serving bowls and drizzle extra virgin olive oil. Serve with your favorite crusty bread or this Lebanese rice.

Is it wrong that I want to do a swan dive into that bowl of soup?

Adding this to the fall dinner line-up! Perfect for when we want a comforting and cozy dinner!

Homemade meals really are the best, and it's great that we have so many wonderful tools to assist us! Thank you for sharing this delicious recipe.

Total comfort food for the win! This is perfect for a chilly fall night dinner! So cozy and looks delicious!

This looks incredible, I love comfort food that's also healthy!

Another win for the instant pot! Can't wait to make this delicious soup!!  So many herbs!

2 things I'm loving about this recipe: chickpeas and spices to kick up the flavor of an otherwise plain vegetable soup and the ease of making this either stove top or slow cooker!

OH MY GOODNESS!!! These chickpeas were soooooo very good. I did not have fresh ginger, bell pepper, nor  aleppo or chili peppers. I used chili powder and powdered ginger as substitutes. I also used a red onion rather than yellow. My daughter just texted me that the beans were soooo good. I told her, earlier, how good they were and that I had 3 bowls. This is the second dish that I've made from this site in the last few days. This site is a WINNER!!! Already prepping tomorrow's meal. Tomorrow's meal is oven roasted shrimp with veggies. (asparagus, red onion, tomatoes)

Add some fire and spice to your soup repertoire with this chickpea and spinach offering. The spicy North African harissa brings the right amount of heat to keep your mouth watering long after dinner's over.

Chickpea and spinach soup

olive oil

onion,

garlic cloves, finely chopped

zucchini, chopped

tomato paste

harissa (recipe below), to taste

1.5L (6 cups) chicken stock

lemon juice

pita bread rounds, warmed

unsalted butter, melted

tbs toasted cumin seeds

(18 grams) dried chilli flakes

garlic cloves, roughly chopped

tbs sweet paprika

coriander seeds

https://resources.newscdn.com.au/cs/video/vjs/stable/build/index.html?id=5348771529001-5977458968001&=domain=del

5348771529001-5977458968001

Lemony Brothy Chickpea Soup with Fennel &amp; Sumac - a soul warming vegan soup that is healthy and flavorful.

Lemony Chickpea Soup with Fennel and Sumac 

dry chickpeas, soaked 8-24 hours (or sub 2 14-ounce cans, drained)

onion, diced.

fennel bulb,chopped

celery, chopped

garlic cloves, rough chopped

veggie broth

water

cumin

coriander

teaspoons sumac (optional)

thyme

bay leaves

—–

chili flakes, aleppo

dill parsley

If using dry beans, soak in a big bowl of water for 8 to 24 hours.

In a large dutch oven, or heavy-bottomed pot, heat oil over medium-high heat.  Add onion and saute 5 minutes, stirring, add fennel, celery and garlic, lower heat to medium and cook 3-4 more minutes until fragrant. Add broth, water, chickpeas, salt, cumin, coriander, optional sumac , bay leaves, and dried thyme.  Cover, bring to a boil, then simmer gently on medium-low for 25-35 minutes, or until chickpeas are tender.

Add 2 tablespoons lemon juice and taste. It if tastes bland, it needs salt.  Add the optional chili flakes.

Divide among bowls and garnish with olive oil (or zhoug) and a generous amount of fresh herbs.  Serve with pita bread or crusty bread, or ladle over a bowl of cooked grains (like quinoa).

This was so good! The Zough made it heavenly! I made it this evening and my family really loved it. Thank you Sylvia for this recipe and all the others.
Love from Holland!

We just made this for dinner tonight (with the zhoug, of course) and it was a hit. The arugula was a perfect addition for peppery flavor and color and even our kids enjoyed the meal. We opted for two seeded jalapeños in the zhoug and it was just right for us.

On a wintery Spokane night Lemony Chickpea soup really hits the spot! Even without the Zhoug it is flavorful and just the right amount of lemon, taking us back for seconds. Love your recipes, Sylvia, and your well thought out way of cooking for all kinds of eaters, no one goes away hungry.

Oh my gosh...so delicious and easy to make on a week night after work.  Definitely will be part of our week night dinner rotation!!!

I just discovered your blog. Your recipes are wonderful! This soup is totally delicious. I made it with fresh garlic scapes from the garden rather than garlic cloves,  served it with zhoug and at room temperature along with fresh garden greens &amp; homemade crusty bread for a lovely summer Colorado Mountain supper.

We love this soup so much in our house. We have this recipe on regular rotation. The zhoug elevates the soup to extreme levels of yum. So easy, so, so good.

Really tasty recipe.  I added some fresh curly paresly at the end just because I had some that needed to be used.  
It would be helpful to have ingredients like coriander, specified as spice or herb, and spices generally as whole or ground

This was delicious! I made half the recipe and ate it on top of some freekeh and it was both tasty and filling! I will definitely be making this again.

This soup is SOOO delicious! Oddly, I’ve never eaten fennel before, but this soup has made me a fan. I made it as directed (without the sumac, because I couldn’t find any), but I used both dried dill and fresh dill as a garnish.

This is another one of your wonderful and delicious recipes. I love it now in the summer and I cannot wait to eat it in the winter. I am so grateful, Sylvia.

I've made this a few times now and each time it's such a delicious hit. Flavorful, hearty and perfect for rainy nights. The zhoug is a *must* and I love it with a dollop of coconut yogurt and some rustic vegan/gf sourdough bread. This recipe is a keeper!

Delicious! A great way to use my chickpeas. And my first time using sumac. My whole family loved this one.

This is a wonderful, comforting bowl of soup that's perfect for winter lunches. I love Zhoug with this, along with some pita bread for dipping into the broth. I'm trying to eat vegan during the week, and recipes like this make it easy!

This was really good. I can't stop eating it. thank you!!I love your recipes and you are the only one I am subscribed to! Wish the recipes were coming Thursday or so  when I plan my shopping but it's because grocery stores are closed on Sundays where I live.

Comforting and nutritious, this chickpea soup is filled with sweet potatoes, vegetables, and warm spices. It&#39;s even better the next day, making it a delicious make-ahead meal. I&#39;ve got all the tips for using dried chickpeas instead of canned, and instructions for a hands-off slow cooker version, too!

Easy Mediterranean Chickpea Soup Recipe

Extra virgin olive oil

potato,

yellow onion, (chopped)

celery stalks, (chopped)

carrots,

red bell pepper, (cored and chopped)

Kosher salt

garlic cloves, (minced)

grated fresh ginger, (more or less to your liking)

chickpeas,

turmeric

red pepper flakes, (I used Aleppo pepper)

vegetable broth

limes

parsley

In a large Dutch oven, heat 3 tablespoons extra virgin olive oil over medium-high heat until shimmering but not smoking. Add the sweet potatoes, onions, celery, carrots, and bell peppers. Season with kosher salt. Cook, tossing regularly, for 7 minutes or until the sweet potatoes have softened. Add the garlic, ginger, chickpeas, and spices. Cook for another 5 minutes, tossing regularly.

Add the crushed tomatoes and broth. Bring to a boil for 5 minutes, then reduce the heat to medium-low. Cover the pot part-way and cook over medium-low heat for 25 minutes or until the flavors meld.

Turn the heat off. Add the lime juice and fresh cilantro or parsley, and a little more fresh ginger. Enjoy!

https://content.jwplatform.com/videos/weEiQzEp.mp4

Easy chickpea soup with vegetables, fresh herbs, and lime juice

Mediterranean Chickpea Soup

This bright and fresh yet indulgent Lemon Chickpea Soup is like chicken noodle soup’s fun, hip cousin! With fresh lemon juice and dill plus a creamy chickpea puree, it’s comforting and rich yet also packed with plant protein and fiber to keep you full!

Lemony Chickpea Soup

⅓ cup (65 to 70 grams) long-grain white rice

(56 grams) extra virgin olive oil

onion

salt and black pepper

(15-ounce / 425 grams) cans chickpeas, (divided)

garlic, (finely chopped)

oregano

red pepper flakes ((½

(85 grams) baby spinach

(120 mL) creamy unsweetened plant-based milk, (such as full-fat oat milk

lemon (zested + 3 to 4 tablespoons lemon juice, divided)

(20 grams) nutritional yeast

white miso

Add the rice to a fine-mesh sieve and rinse a few times until almost clear, then drain.

Drain and rinse one can of chickpeas and put it aside for step 5. Drain and rinse the other can of chickpeas and transfer to a food processor or small-capacity blender for step 8.

In a large saucepan or Dutch oven, heat the olive oil over medium-high heat. Once shimmering, add the carrots and onion. Season with a few pinches of salt. Stir occasionally, until softened and lightly browned, 8 to 10 minutes, deglazing the pot with a splash of broth if a lot of food sticks.

Add the garlic and cook for 2 minutes, stirring frequently. Add the tomato paste plus spices (oregano, coriander, turmeric, and red pepper flakes). Stir almost constantly for 1 to 2 minutes until the tomato paste is a darker red brick color.

Add the rinsed rice and toss to coat for 1 minute, deglazing with a splash of broth as needed. Add one can of drained chickpeas, plus ¼ teaspoon kosher salt and pepper to taste. Toss to coat. Pour in the broth, followed by half of the chopped dill. Bring to a boil.

Cover the pan, and reduce the heat to low to maintain a simmer. Simmer for 15 minutes, stirring occasionally, or until the rice is soft.

While the soup simmers, roughly chop the spinach and make the chickpea puree.

Chickpea Puree: To the chickpeas in the food processor or blender, add the milk, lemon zest, 2 tablespoons lemon juice, nutritional yeast, miso, 1 teaspoon kosher salt, and pepper to taste. Blend until pureed and creamy, scraping down the sides as needed. Taste for seasonings, adding more salt as needed.

Stir the Chickpea Puree into the soup, then add the chopped spinach. Simmer for 1 to 2 minutes, stirring frequently, until the soup thickens and greens slightly wilt.

Off the heat, stir in the remaining dill and 1 tablespoon of lemon juice. Taste, adding salt/pepper or more lemon juice as desired. Transfer to bowls and drizzle each bowl with a bit of good-quality olive oil for richness.

Loved it, loved the creaminess of chickpeas and vegetables combined with the tartness of lemon and fresh hebs👌🏻💚

Wow wow wowwww!!! I love this soup recipe! I love the high protein content of this soup with the chickpeas and also the heartiness with the addition of the rice. Thank you Nisha for a bright and beautiful recipe! I topped it with fresh parsley, and it was amazing! Slam dunk!

I will say this is a very flavorful soup. Awakens your taste buds but I am hoping I like the flavor a bit better as it sits for a while. Believe me, I will eat all of it....it just may not be my favorite soup- a bit on the salty side and I was conservative on the salt.  This soup is a bit more involved to make - it requires quite a few steps, and I was careful to follow the recipe as written. I do have to say I love Nisha's recipes - they are creative and always very tasty. 
After I have the first bowl tonight I will update my opinion on the flavor.
Thanks!

I am rarely a recipe reviewer but this was so good I had to share! One of my favorite dishes before going veggie was a chicken and wild rice soup. I never found a good substitute for it, but this was an excellent swap (maybe even better)! The two uses of the chickpeas plus the rice makes it feel hearty and rice while the lemon provides a great brightness and lightness. Overall, it felt filling and satisfying while also being wholesome. This will be added to my rotation.

I cannot lie. When I took my first sip of this soup, I audibly gasped by how good it was. The flavor is absolutely insane for how simple this was to make. I think it's the chickpea puree that brings this soup to the next level. This is an absolute write-down recipe for me — so worth keeping.
Nisha and RPL team, thank you for this delicious recipe! I can't wait to make it again.

I made this soup and now I am spoiled for all future soups. My son loved it too. He kept saying "holy moly" after taking a bite. Gonna try it next time with white beans and basil for a twist.

Just made this, and it’s SO good, per usual for RPL recipes.  Always strong with the flavors and texture, Nisha! I added the baked tofu (recommend for even more protein and textures) along with some olive bread. Subbed lime juice and a 3:1 ratio of the dill for dried as it was all I had on hand. Still turned out wonderfully! Thanks for sharing 😊

Love this recipe!!! Tried your suggestions of adding celery and swapping a can of chickpeas for canellini beans. Great lemon and dill flabour 🥰

Delicious soup! The chickpea puree made the dish!

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