Hearty Lemony Chickpea Soup
This hearty lemony chickpea soup is a vibrant blend of vegetables, warming spices, and bright citrus. It’s nourishing, easy to make, and perfect for comforting plant-based meals.
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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)
Spices
- 1 tbsp+ 1 tsp salt (or to taste)
- Black pepper (to taste)
- 1 tbsp paprika
- ½ tbsp turmeric
- ½ tbsp cumin
Others
- 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.