Bean there, slurped that
Table of contents
About this recipe
I made this Hearty Lemony Chickpea Soup because I wanted something comforting but still fresh and nourishing. It’s simple to prepare, uses everyday ingredients, and requires very little fuss. The soup is packed with gut-friendly fiber, plant protein, and anti-inflammatory spices, making it both satisfying and nourishing.
It’s perfect for anyone who loves cozy comfort food that still feels light and energizing. It’s beginner-friendly, great for meal prep, and ideal for chilly evenings or when your digestion needs something gentle.
I first made this on a cold evening when I wanted something warming but not heavy. The lemon added such a bright flavor that it instantly became a favorite. Now it’s my go-to when I want something wholesome, filling, and soothing.
IBS & Low-FODMAP Tips:
- Chickpea portion control – Limit to about ¼ cup per serving for lower FODMAP load, or replace with canned lentils (well rinsed).
- Use canned chickpeas only – Rinse thoroughly to reduce FODMAP content.
- Mushroom swap – Replace with oyster mushrooms or reduce quantity if sensitive.
- Moderate spices – Reduce paprika or cumin if strong spices trigger symptoms.
- Adjust fiber gradually – Start with smaller portions if you have a sensitive gut.
Why This Soup Is Healthy
This hearty chickpea soup is rich in plant-based protein, fiber, and essential vitamins that support digestion and overall health. Chickpeas provide long-lasting energy and help support gut health, while vegetables like carrots, spinach, and zucchini offer antioxidants and micronutrients that support immune function.
The spices — turmeric, cumin, and paprika — contain anti-inflammatory compounds that may help reduce inflammation and support digestive wellness. The lemon juice adds vitamin C, which supports immune health and enhances iron absorption from plant foods.
The creamy texture comes from blended chickpeas and vegetables instead of dairy, making this soup naturally cholesterol-free and heart-friendly.
Ingredient Notes & Substitutes
Chickpeas – Canned chickpeas provide protein and creaminess; rinse well for IBS-friendliness.
Zucchini – Mild, hydrating vegetable that adds softness and gentle fiber.
Carrots – Naturally sweet, rich in beta-carotene, and easy to digest.
Potatoes – Add heartiness and create a creamy texture when blended (highly recommended not to skip).
Tomatoes – Provide acidity and depth; grated for smooth texture.
Mushrooms – Add umami flavor; substitute oyster mushrooms if needed.
Spinach – Nutrient-dense greens rich in iron and vitamins.
Cumin – Adds warmth and digestive support.
Bay leaves – Provide aromatic depth.
Lemon juice – Brightens the soup and enhances freshness.
Fresh herbs – Add freshness and color when serving.
Why it Works:
This soup works because it balances comfort, flavor, and nutrition in a simple way:
One-pot simplicity – Minimal equipment and straightforward steps make it beginner-friendly and perfect for meal prep.
Naturally creamy texture – Blended chickpeas and potatoes create richness without dairy, making the soup satisfying yet light.
Layered flavors – Sautéed mushrooms build deep umami, warming spices add depth, and lemon juice brightens everything at the end.
Balanced nutrition – Plant protein from chickpeas, fiber-rich vegetables, and healthy fats help keep you full and support steady energy.
Digestive-friendly ingredients – Cooked vegetables, gentle spices, and a warm broth make it soothing and easy to digest (with IBS adjustments if needed).
Flexible and forgiving recipe – Easy to adapt with different vegetables, greens, or spice levels based on preference or what you have available.
Serving Suggestions
- With crusty bread – Serve with whole-grain bread to soak up the flavorful broth.
- Over rice or quinoa – Makes the meal more filling and adds extra texture.
- Extra lemon & herbs – Add fresh parsley, dill, or extra lemon juice before serving for brightness.
- With plant-based yogurt – A spoonful on top adds creaminess and gentle tang.
- Spice boost – Sprinkle chili flakes or smoked paprika for heat and depth.
Recipe card with notes
Hearty Lemony Chickpea Soup
Equipment
- large pot
- Knife
- Cutting board
- Blender or immersion blender
Ingredients
- 1 can 400 g chickpeas (drained and rinsed (reserve the liquid))
- 1 zucchini (cut into small–medium cubes)
- 3 thin carrots or 2 medium carrots (sliced into rounds)
- 500 g potatoes (peeled and cut into bite-sized cubes)
- 2 tomatoes (grated)
- 300 g mushrooms (sliced)
- 3 handfuls spinach (fresh or frozen)
- 1 tbsp+ 1 tsp salt (or to taste)
- Black pepper (to taste)
- 1 tbsp paprika
- ½ tbsp turmeric
- ½ tbsp cumin
- 1700 ml boiling water
- Olive oil or cooking oil for sautéing
- 2 bay leaves
- Juice of ½ lemon
- Chopped fresh herbs for garnish
Instructions
- Sauté the mushrooms – Heat olive oil in a large deep pot over medium heat. Add the sliced mushrooms and cook for 6–8 minutes, stirring occasionally, until they release moisture and become golden brown. This step builds deep flavor.
- Add the vegetables – Add the cubed potatoes, zucchini, and sliced carrots. Stir well and cook for about 2 minutes to slightly soften the vegetables and allow them to absorb the mushroom flavor.
- Add chickpeas and seasonings – Stir in the drained chickpeas (reserve the liquid), bay leaves, salt, black pepper, cumin, paprika, and turmeric. Mix thoroughly so the spices coat all vegetables evenly.
- Add water and simmer – Pour in the boiling water and stir well. Cover the pot, bring to a boil, then reduce heat to medium-low and simmer for 20–25 minutes until potatoes and carrots are tender.
- Prepare the tomato – While the soup cooks, grate or finely chop the tomatoes. Set aside.
- Create a creamy base – Take the reserved chickpea liquid and add about 3 cups of cooked vegetables from the pot (mainly potatoes and chickpeas with minimal liquid). Blend until completely smooth using an immersion blender, regular blender, or food processor.
- Return creamy mixture – Pour the blended mixture back into the soup and stir thoroughly. This naturally thickens the soup and creates a creamy texture without dairy.
- Finish the soup – Add the grated tomatoes and lemon juice. Remove bay leaves. For an even creamier texture, lightly blend part of the soup directly in the pot (optional).
- Add greens – Stir in spinach and cook for about 1 minute until wilted and bright green.
- Serve – Remove from heat, garnish with chopped fresh herbs, and serve hot.
Notes
- IBS adjustments: Reduce chickpea portion, substitute oyster mushrooms, and start with smaller servings if sensitive to fiber.
- Gluten-free & nut-free: Naturally gluten-free and nut-free as written. Always check spice labels.
- Storage: Store in an airtight container in the refrigerator for up to 4 days. Freeze for up to 3 months.
- Reheating: Reheat gently on the stove with a splash of water or broth to loosen texture.
- Serving ideas: Great with gluten-free bread, rice, or a simple salad.
- Flavor boosters: Add extra lemon zest, fresh parsley, or chili flakes for more depth.
