Description
A creamy and protein-packed Mediterranean-inspired chickpea and bean soup simmered in a fragrant herb and mildly spicy broth. This vegan and vegetarian-friendly soup is both soul-satisfying and nutritious, perfect for a quick and wholesome meal.
Ingredients
Soup Base
- 2 tablespoon extra virgin olive oil
- 1 onion, diced
- 2 carrots, peeled and diced
- 2 celery ribs, sliced or diced
- 4 garlic cloves, minced
Herbs and Spices
- 1 teaspoon dried thyme
- ½ teaspoon dried rosemary
- ½ teaspoon dried basil
- ½ teaspoon red pepper/chili flakes, or to taste
- 1 teaspoon salt, or to taste
- ⅛ teaspoon black pepper, or to taste
Beans & Broth
- 2 cans (15 oz each) beans (preferably cannellini or favorite beans)
- 2 cans (15 oz each) chickpeas
- 3 cups (720 ml) low-sodium vegetable broth
Finishing Touches
- 2 tablespoon fresh parsley, chopped
- 1-2 tablespoons fresh lemon juice, or to taste
Instructions
- Puree Half the Beans and Chickpeas: Add one can of chickpeas and one can of beans, including their liquid, to a blender or food processor. Alternatively, use an immersion blender directly in the pot or container. Whizz until smooth and set aside.
- Prepare Vegetables in Pot: Heat the olive oil in a large soup pot or Dutch oven over medium heat. Add diced onion, carrots, and celery. Cook, stirring occasionally, until the vegetables soften, about 5 minutes.
- Sauté Herbs and Garlic: Stir in the minced garlic, dried thyme, rosemary, basil, and red pepper flakes. Cook for about 1 minute until fragrant, stirring to prevent burning.
- Add Beans, Broth, and Seasonings: Add the pureed beans and chickpeas plus the drained remaining cans of beans and chickpeas to the pot. Pour in the vegetable broth, salt, and black pepper. Stir well and bring to a simmer.
- Simmer the Soup: Cover the pot and let the soup simmer gently for about 20 minutes, stirring occasionally. Add more broth or water during cooking if you prefer a thinner consistency.
- Finish and Serve: Turn off the heat. Stir in chopped fresh parsley and lemon juice to brighten the flavors. For extra richness, you may drizzle a little more olive oil on top. Adjust seasoning to taste before serving.
Notes
- You can use any variety of canned beans you prefer such as navy, kidney, or black beans.
- Adjust red pepper flakes to your preferred spice level or omit for mild flavor.
- This soup keeps well in the refrigerator for up to 4 days and freezes nicely for up to 3 months.
- Add extra broth or water if you prefer a thinner soup consistency.
- For a creamier texture, blend more beans or even add a splash of coconut milk or plant-based cream.
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
