Description
A hearty and nutritious chickpea and vegetable soup that is delicious and easy to prepare.
Ingredients
Scale
- 2 tablespoons olive oil
- 1 medium onion, diced
- 2 carrots, sliced
- 2 celery stalks, sliced
- 3 cloves garlic, minced
- ½ teaspoon red pepper flakes
- 1 tablespoon nutritional yeast
- 8 cups vegetable broth
- 2 cups water
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 sprigs fresh thyme
- 1 bay leaf
- 8 oz fusilli pasta (or pasta of choice)
- 2 handfuls of kale or spinach
- Salt and pepper, to taste
- Fresh lemon, for garnish
- Fresh parsley, chopped, for garnish
- Dairy-free parmesan, for garnish
Instructions
- Heat a drizzle of olive oil in a large pot over medium heat. Add the diced onion, sliced carrots, sliced celery, and red pepper flakes. Cook, stirring occasionally, for 6-8 minutes until the vegetables begin to soften, and the onion becomes translucent.
- Stir in minced garlic and nutritional yeast. Cook for about 1 minute, stirring frequently, until the garlic is fragrant. Be careful not to let it burn.
- Pour in vegetable broth and water. Add drained chickpeas, fresh thyme sprigs, and a bay leaf. Stir and bring to a simmer.
- Once the soup is simmering, add the pasta. Cook for about 10 minutes, or until the pasta is al dente. Stir occasionally to prevent the pasta from sticking to the bottom of the pot the herbs. Fish out the thyme sprigs and bay leaf and discard them. They’ve done their job of infusing the soup with flavor!
- Stir in the kale or spinach and let it wilt for 1-2 minutes. If using kale, it may take a bit longer to soften than spinach. Remove from heat.
- Taste the soup and add salt and pepper as needed. The broth and parmesan add saltiness, so season conservatively at first.
- Ladle the soup into bowls and garnish with fresh lemon juice, chopped parsley, and dairy-free parmesan. Serve hot and enjoy.
Notes
- This soup can be stored in the refrigerator for up to 5 days.
- Feel free to add other vegetables such as zucchini or bell peppers for extra flavor.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 250
- Sugar: 3g
- Sodium: 600mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg