Name: Chickpea and Vegetable Soup
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Cuisine: Mediterranean
Ingredients: 1 cup dry garbanzo beans (or sub 2 x 14-ounce canned chickpeas – about 3 cups cooked); 2 tablespoons olive oil; 1 medium onion – diced (or sub 2 leeks); 2 cups chopped fennel bulb or sub celery; 4-6 garlic cloves – minced; 1 tablespoon fresh thyme (or 1 teaspoon dried); 4 cups flavorful stock – veggie stock or chicken stock; 4 cups water (use 2 cups, if using canned garbanzo beans); 1 teaspoon salt; 1/4 teaspoon cayenne; 1 teaspoon coriander; 4 ounces pasta (like little elbows, orzo, mini shells, penne); 4 cups finely chopped green veggies (any combination of broccoli, green beans, spring peas, kale, asparagus, peas, cauliflower). Feel free to use frozen peas if you like.; 1-2 tablespoons lemon juice, more to taste; 1 cup chopped flat-leaf parsley; 1/4 cup fresh dill (or sub tarragon or basil or chives) A mix is nice too.; Garnish options: fresh herbs, finely grated Parmesan or Romano cheese, gremolata, a dollop of sour cream or drizzle of good olive oil, tarragon, crunchy homemade croutons.

Description

A hearty and healthy chickpea and vegetable soup that is perfect for any meal.

Ingredients

Scale

1 cup dry garbanzo beans (or sub 2 x 14-ounce canned chickpeas – about 3 cups cooked)
2 tablespoons olive oil
1 medium onion – diced (or sub 2 leeks)
2 cups chopped fennel bulb or sub celery
4–6 garlic cloves – minced
1 tablespoon fresh thyme (or 1 teaspoon dried)
4 cups flavorful stock – veggie stock or chicken stock
4 cups water (use 2 cups, if using canned garbanzo beans)
1 teaspoon salt
1/4 teaspoon cayenne
1 teaspoon coriander
4 ounces pasta (like little elbows, orzo, mini shells, penne)
4 cups finely chopped green veggies (any combination of broccoli, green beans, spring peas, kale, asparagus, peas, cauliflower). Feel free to use frozen peas if you like.
1–2 tablespoons lemon juice, more to taste
1 cup chopped flat-leaf parsley
1/4 cup fresh dill (or sub tarragon or basil or chives) A mix is nice too.
Garnish options: fresh herbs, finely grated Parmesan or Romano cheese, gremolata, a dollop of sour cream or drizzle of good olive oil, tarragon, crunchy homemade croutons.

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Instructions

Soak dry garbanzo beans in a bowl of water for 8-10 hours. Drain.
In a large pot or dutch oven, heat oil over medium-high heat. Add onion and fennel and saute 2-3 minutes, stirring often. Turn heat to medium and cook for 5 more minutes or until tender.
Add garlic and thyme, cook 2-3 more minutes.
Add stock, water, coriander, cayenne and salt and the soaked chickpeas and bring to a boil. (See notes for canned chickpeas). Cover and simmer on medium-low for 20-25 minutes or until chickpeas are tender.
Bring to a boil, add the pasta, and when the pasta is about 1/2 way cooked, add the vegetables.
When pasta is cooked and veggies are just tender and bright green, stir in parsley and dill (or tarragon).
Add the lemon juice a little at a time, tasting. Adjust salt and pepper to taste.
Serve in bowls and garnish with more fresh herbs, gremolata, grated pecorino, chili flakes, or a dollop of sour cream. Croutons add a nice texture too.

Notes

For canned chickpeas, use only 2 cups of water instead of 4 cups.

Prep Time: 10 minutes
Cook Time: 40 minutes
Category: Soups
Method: Stovetop
Cuisine: Mediterranean

Nutrition

Serving Size: 1 bowl
Calories: 300
Sugar: 3g
Sodium: 600mg
Fat: 10g
Saturated Fat: 1.5g
Unsaturated Fat: 6g
Trans Fat: 0g
Carbohydrates: 45g
Fiber: 12g
Protein: 14g
Cholesterol: 0mg