Looking for a nourishing and flavorful meal? This Lemon Herb Chickpea Soup is a perfect choice. It’s incredibly simple to make, packed with healthy ingredients, and will quickly become a favorite in your healthy chickpea recipes rotation.
Key Ingredients & Substitutions:
- Chickpeas: Canned chickpeas work perfectly.
- Vegetable Broth: Use low-sodium vegetable broth for better control over the saltiness.
- Fresh Herbs: A mix of parsley, dill, or cilantro adds brightness. Dried herbs can be used in a pinch (use about 1/3 the amount of fresh).
- Lemon: Fresh lemon juice and zest are essential for that vibrant flavor.
Ingredients:
Main Ingredients:
- 2 tablespoons olive oil
- 1 medium yellow onion, chopped
- 2 carrots, peeled and diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 6 cups vegetable broth
- 2 (15-ounce) cans chickpeas, rinsed and drained
- 1/2 cup fresh parsley, chopped
- 1/4 cup fresh dill, chopped
- Juice of 1 lemon
- Zest of 1 lemon
Spices:
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- Salt and freshly ground black pepper to taste
How Much Time Will You Need?
- Total Time: 40 minutes
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Servings: 6
- Calories per serving: Approximately 250 calories
- Tools Needed: Large pot or Dutch oven, cutting board, sharp knife.
Step-by-Step Instructions:
1. Sauté the Aromatics
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Cook until softened, about 5-7 minutes.
2. Add Garlic and Spices
Stir in the minced garlic, dried oregano, and dried thyme. Cook for another minute until fragrant. This step builds a fantastic flavor base for your healthy chickpea recipes.
3. Simmer the Soup
Pour in the vegetable broth and add the rinsed chickpeas. Bring the mixture to a gentle boil, then reduce the heat to low, cover, and simmer for 15 minutes to allow the flavors to meld.
4. Finish with Freshness
Remove the pot from the heat. Stir in the fresh parsley, fresh dill, lemon juice, and lemon zest. Taste and adjust seasoning with salt and pepper as needed.
5. Serve and Enjoy
Ladle your delicious Lemon Herb Chickpea Soup into bowls. Serve warm and savor this comforting, healthy meal.
Variation Ideas:
- Add Greens: Stir in a handful of spinach or chopped kale during the last few minutes of cooking.
- Creamy Texture: For a richer soup, blend 1 cup of the soup until smooth and then stir it back into the pot.
- Extra Protein: Add some cooked shredded chicken or firm tofu for an additional protein boost.
- Spice It Up: A pinch of red pepper flakes can add a nice warmth.
Storage Instructions:
Store leftover Lemon Herb Chickpea Soup in an airtight container in the refrigerator for up to 3-4 days. You can reheat it gently on the stovetop or in the microwave until warmed through. This soup also freezes well for up to 3 months.
Frequently Asked Questions (FAQ):
- Can I use dried chickpeas? Yes, but you’ll need to cook them separately before adding them to the soup.
- Is this soup gluten-free? Yes, this recipe is naturally gluten-free.
- Can I make this soup ahead of time? Absolutely! The flavors often deepen overnight.
- What can I serve with this soup? Crusty bread, a side salad, or a whole-wheat pita are great accompaniments.
- How can I make this soup thicker? You can mash some of the chickpeas directly in the pot, or blend a portion of the soup and return it.
- Are there other healthy chickpea recipes you recommend? Chickpea salads, chickpea curries, and roasted chickpeas are all excellent options.