Why Make This Recipe
High-Protein Chickpea Soup is not just warm and comforting; it’s also packed with nutrients. Chickpeas are an excellent source of protein and fiber, making this soup a perfect choice for anyone looking to eat healthier. This recipe is simple to make and can be adjusted easily to suit your taste. Plus, it’s perfect for a quick lunch or a light dinner!
How to Make High-Protein Chickpea Soup
Ingredients
- 2 (15-ounce) cans chickpeas (drained and rinsed or 3 cups cooked)
- 3 cups low sodium vegetable broth (plus more as needed)
- 1 tablespoon white miso (or 1 tablespoon soy sauce, or 2 tablespoons nutritional yeast, or 2 tablespoons tahini)
- 1 tablespoon olive oil (or vegetable broth)
- 1 small leek (white and light green parts only, chopped, or two thinly sliced shallots, or one chopped yellow onion)
- 5 cloves garlic (minced)
- 1 large potato (about 6 ounces, diced into about ½-inch pieces)
- 1/2 teaspoon crushed red pepper (or to taste)
- 1 teaspoon paprika
- 2 small sprigs rosemary (or 1 teaspoon dried)
- 2 sprigs thyme (or 1/2 teaspoon dried)
- 1 cup chopped broccoli florets (optional)
- Salt and freshly ground black pepper to taste
- 1 lemon (juice to taste)
Directions
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Blend chickpeas with miso: Begin by transferring 1 can of drained chickpeas (or 1 ½ cups) to a blender. Add 1 cup of vegetable broth and the miso. Blend until smooth and set aside.
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Cook aromatics: In a medium saucepan, heat the olive oil over medium heat. Add the chopped leek and cook for about 3 minutes, or until it becomes translucent, stirring frequently. Then, add the minced garlic, diced potato, crushed red pepper, and paprika. Stir for another 2 minutes.
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Add the following ingredients: Next, stir in 1 ½ cups of chickpeas (drained from the second can), 1 ½ cups of vegetable broth, and the puréed chickpeas with miso. Bring this mixture to a simmer. Add in the rosemary and thyme. Cover and let it simmer over low heat for about 10 minutes until the potato is fork-tender. Stir occasionally, adding more broth if needed.
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Add broccoli and season: Remove the thyme and rosemary sprigs once finished cooking. Mix in the broccoli florets and cook over medium-low heat for about 1 minute, or until the florets are just tender. Finally, season with salt, pepper, and lemon juice to taste.
How to Serve High-Protein Chickpea Soup
Serve this soup hot in bowls. It pairs well with crusty bread or a simple salad. Squeeze some extra lemon juice on top for a refreshing twist!
How to Store High-Protein Chickpea Soup
If you have leftovers, store them in an airtight container in the refrigerator. They will stay fresh for about 3-4 days. You can also freeze the soup for up to 3 months. To reheat, simply warm it on the stove or in the microwave, adding a little extra broth if needed.
Tips to Make High-Protein Chickpea Soup
- For extra flavor, try adding other vegetables like carrots or spinach.
- Adjust the spices according to your taste. If you like it spicier, add more crushed red pepper.
- You can make a large batch and freeze individual portions for quick meals later.
Variation
If you want a creamier texture, you can blend all the soup ingredients together after cooking rather than just blending one can of chickpeas.
FAQs
Can I use dried chickpeas instead of canned?
Yes, if you prefer dried chickpeas, soak them overnight and cook them before using. You will need about 1 ½ cups of dried chickpeas.
Is this soup vegan?
Yes, this recipe is vegan-friendly as it does not include any animal products.
How can I make this soup gluten-free?
Use gluten-free tamari instead of miso or soy sauce, and make sure all ingredients are labeled gluten-free.
Enjoy making your High-Protein Chickpea Soup!
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