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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.

Ingredients

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

½ teaspoon dried rosemary

½ teaspoon dried basil

½ teaspoon crushed red pepper flakes (adjust to taste)

2 cans (15 oz) cannellini beans (or navy/great northern beans)

2 cans (15 oz) chickpeas

3 cups low-sodium vegetable broth

1 teaspoon salt (adjust to taste)

⅛ teaspoon black pepper (adjust to taste)

2 tablespoons fresh parsley, chopped

1–2 tablespoons fresh lemon juice (adjust to taste)

Instructions

  1. 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.

  2. 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.

  3. Add Aromatics:

    • Stir in garlic, thyme, rosemary, basil, and red pepper flakes. Cook for 1 minute, until fragrant.

  4. 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.

  5. Finish Soup:

    • Stir in chopped parsley and lemon juice.

    • Adjust seasoning and consistency with extra broth if needed.

  6. 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.

Find it online: https://chocolatecoveredamy.com/quick-chickpea-and-white-bean-soup/