Why You’ll Love This Recipe

Plant-Based Powerhouse: High in protein and fiber, this vegan-friendly soup is as nutritious as it is delicious.
Quick & Easy: Ready in just 35–45 minutes with minimal hands-on prep.
Pantry-Friendly: Made with canned beans and basic veggies—no last-minute grocery runs needed.
Budget-Friendly: Wholesome ingredients at an affordable cost.
Perfect for Meal Prep: Tastes even better the next day and freezes beautifully.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

2 tablespoons extra virgin olive oil
1 onion, chopped
2 carrots, peeled and cubed
2 celery stalks, chopped
4 garlic cloves, finely chopped
1 teaspoon dried thyme
1/2 teaspoon dried rosemary
1/2 teaspoon dried basil
1/2 teaspoon crushed red pepper flakes (adjust to taste)
2 cans (15 oz) cannellini beans or your preferred white beans
2 cans (15 oz) chickpeas
3 cups low-sodium vegetable broth
1 teaspoon salt (adjust to taste)
1/8 teaspoon black pepper (adjust to taste)
2 tablespoons fresh parsley, chopped
1–2 tablespoons fresh lemon juice (adjust to taste)

Directions

Blend Beans: Blend one can of chickpeas and one can of beans (with liquid) until smooth. Set aside. Drain the remaining two cans of beans and chickpeas.
Sauté Veggies: In a large soup pot, heat olive oil over medium heat. Add onion, carrots, and celery. Cook until softened, about 5 minutes.
Add Aromatics: Stir in garlic, herbs, and red pepper. Cook for 1 minute until fragrant.
Simmer Soup: Add blended beans, drained beans, and broth. Season with salt and pepper. Bring to a simmer, cover, and cook for 20 minutes, stirring occasionally.
Finish Soup: Stir in parsley and lemon juice. Adjust seasoning and consistency with more broth if needed.
Serve: Enjoy with crusty bread, croutons, or a side salad.

Servings and Timing

Servings: 6
Preparation Time: 10–15 minutes
Cooking Time: 25–30 minutes
Total Time: 35–45 minutes

Variations

Beans: Use navy beans, great northern beans, or even lima beans.
Herbs: Sub with oregano or Italian seasoning if needed.
Broth: Chicken broth or bouillon and water can be used if not keeping it vegetarian.
Citrus: Lime juice or white wine vinegar can replace lemon juice.
Spice: Add cayenne or jalapeño for more heat.

Storage/Reheating

Storage: Refrigerate in an airtight container for up to 5 days.
Freezing: Freeze in portions for up to 3 months.
Reheating: Reheat on the stovetop over medium-low heat or in the microwave, adding broth if needed to thin.

FAQs

Can I use dried beans?

Yes, but soak and cook them in advance as they take longer to prepare.

How do I thicken the soup?

Blending some of the beans creates a creamy texture without cream.

Can I make it in a slow cooker?

Yes—sauté the aromatics first, then cook on low for 4–5 hours.

Is it gluten-free?

Yes, this recipe is naturally gluten-free.

What’s the best bread to serve with it?

Crusty sourdough, focaccia, or garlic bread are great options.

Can I skip the red pepper flakes?

Absolutely. Leave them out or reduce for a milder flavor.

How can I make it even heartier?

Add pasta, quinoa, or chopped potatoes.

Can I add greens?

Yes! Stir in spinach or kale at the end for extra nutrients.

How do I prevent overcooked beans?

Use canned beans and simmer gently—don’t boil.

Can I add cheese?

For a non-vegan version, top with parmesan or feta.

Conclusion

This Quick Chickpea and White Bean Soup is a wholesome, flexible meal you’ll want to keep in your rotation. With just a few ingredients and a short cooking time, it delivers rich flavor, satisfying texture, and nourishing goodness in every spoonful. It’s the perfect solution for a chilly night or a week of ready-to-go lunches.

Quick Chickpea and White Bean Soup

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Quick Chickpea and White Bean Soup is a cozy, protein-packed, plant-based meal made with simple pantry staples. Ready in under 45 minutes, this creamy and flavorful vegan soup is perfect for weeknight dinners, meal prep, and freezer-friendly lunches. Packed with fiber, fresh herbs, and zesty lemon, it’s as comforting as it is nutritious.

Author: Amy
Prep Time: 10–15 minutes
Cook Time: 25–30 minutes
Total Time: 35–45 minutes
Yield: 6 servings
Category: Soup
Method: Stovetop
Cuisine: Mediterranean-Inspired
Diet: Vegan

Instructions

Blend Beans:
- In a blender or food processor, blend one can of chickpeas and one can of beans (with their liquid) until smooth.
- Drain the other two cans of beans and set aside.
Sauté Veggies:
- In a large soup pot, heat olive oil over medium heat.
- Add onion, carrots, and celery. Cook for 5–8 minutes until softened.
Add Aromatics:
- Stir in garlic, thyme, rosemary, basil, and red pepper flakes. Cook for 1 minute, until fragrant.
Simmer Soup:
- Add the blended beans, drained whole beans, and broth.
- Season with salt and pepper.
- Bring to a simmer, cover, and cook for 20 minutes, stirring occasionally.
Finish Soup:
- Stir in chopped parsley and lemon juice.
- Adjust seasoning and consistency with extra broth if needed.
Serve:
- Ladle into bowls and enjoy with crusty bread, croutons, or a fresh salad.

Notes

Bean Options: Navy beans, great northern beans, or lima beans all work well.
Herb Substitutes: Use Italian seasoning or oregano if you don’t have thyme/rosemary/basil.
Make It Spicy: Add cayenne, jalapeño, or hot sauce for extra heat.
Add Greens: Stir in spinach or kale at the end of cooking.
Non-Vegan Option: Top with feta or parmesan cheese.