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Chickpea and White Bean Soup

Chickpea and White Bean Soup: Cozy Comfort in 30 Minutes

Warm bowl of Chickpea and White Bean Soup packed with protein and flavor, ready in just 30 minutes.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Mediterranean
Calories: 300

Ingredients
  

For the Soup Base
  • 1 can Cannellini Beans Substitute with great northern or navy beans if desired.
  • 1 can Chickpeas Use canned for speed or dried for a healthier option.
  • 2 tablespoons Olive Oil Essential for sautéing.
  • 1 medium Onion Chop finely for even cooking.
  • 2 medium Carrots Diced.
  • 2 stalks Celery Diced.
For Flavor
  • 3 cloves Garlic Minced.
  • 1 teaspoon Dried Herbs (e.g., thyme, bay leaf)
  • 1/4 teaspoon Red Pepper Flakes Adjust according to preference.
  • 4 cups Vegetable Broth Low-sodium preferred.
  • 2 tablespoons Lemon Juice For seasoning.
  • 1/4 cup Fresh Parsley Chopped, optional for garnish.

Equipment

  • blender
  • large soup pot

Method
 

Step-by-Step Instructions
  1. In a blender or food processor, combine one can of chickpeas and one can of cannellini beans, including their liquid. Blend until smooth.
  2. Place a large soup pot over medium heat and add a splash of olive oil. Heat for about 1-2 minutes until shimmering.
  3. Add finely chopped onion, diced carrots, and diced celery to the pot. Sauté for 5-10 minutes until softened.
  4. Stir in minced garlic, along with dried herbs and red pepper flakes. Sauté for another minute.
  5. Pour the blended bean mixture into the pot, followed by the vegetable broth. Season with salt and pepper, then stir well.
  6. Bring the soup to a gentle simmer. Cover and cook for 20 minutes, stirring occasionally.
  7. Check the consistency of the soup. If too thick, stir in more vegetable broth or water to desired texture.
  8. Stir in freshly chopped parsley and lemon juice. Taste and adjust seasoning as needed.
  9. Ladle the soup into bowls and serve hot with crusty bread or croutons.

Nutrition

Serving: 1bowlCalories: 300kcalCarbohydrates: 45gProtein: 15gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 500mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 500IUVitamin C: 10mgCalcium: 50mgIron: 3mg

Notes

Great for leftovers; store in the fridge for up to 5 days or freeze for up to 3 months.

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