Lemony Chickpea + Rice Soup

This lemony chickpea and soup rice is a plant-based twist on the classic chicken noodle soup. Delicate herbs paired with whole grain rice and protein-packed chickpeas for a healthy and nutritious soup bowl.

Ya’ll, it’s flu season (and Covid season, for that matter) and I am not feeling it! The go-to is the typical chicken noodle soup but we’re adding a twist here on The Whole Scoop and opting for a lemony chickpea and rice soup that amps up the nutrition without sacrificing flavor and taste.

Chickpeas for chicken swap!

Instead of chicken, we’re going with the ever versatile and protein-packed chickpea: a powerful little bean to be sure. Chickpeas are incredibly nutritious; let’s take a look!

One cup of chickpeas boasts an impressive:

• 39g protein
• 35g fiber
• only 12g fat (mostly polyunsaturated; aka the good kind of dietary fat)
• rich in: magnesium, potassium, iron, and B6.

Chickpeas have been cultivated as early as 6790 BCE! When part of a healthy and balanced plant-based diet, they’ve been linked in prevention of various chronic diseases, as cited per Harvard.

Importantly, I am using canned chickpeas for this recipe because it’s faster and easier. If you prefer, you can used dried chickpeas however I would soak them overnight. Keep in mind that with dried beans, your cooking time will likely increase.

Rice. I’m opting for rice instead of pasta to really amp up the nutrition in this bowl. Although certainly not gluten-free, I really try to limit the amount of white flour products that I eat in favor of more whole grain and in tact products. For picky eaters, you could certainly use white rice however, I’ve made this dish with a whole grain rice blend of red and brown rice from Lotus Foods.

As a side note, it’s important to remember that each type of rice cooks differently. Some absorb a ton of water and some, not as much. This may affect how much water to put in your soup.

Hoping you all stay safe and warm and healthy during this cold season and if you need a warming bowl of nutritious soup to help, give this one a go!

Lemony Chickpea + Rice Soup

This lemony chickpea and soup rice is a plant-based twist on the classic chicken noodle soup. Delicate herbs paired with whole grain rice and protein-packed chickpeas for a healthy and nutritious soup bowl.

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Prep Time 15 minutes mins

Cook Time 35 minutes mins

Course Main Course, Soup

Cuisine Greek

Servings 4 bowls

Ingredients

  

• 1 15oz can of chickpeas drained and rinsed
• 1 yellow onion, diced
• 3 cloves of garlic, minced
• 1 large carrot, peeled and diced
• 2 celery stalks, diced
• 2 tbsp fresh parsley, finely chopped
• 1/2 cup rice
• 1 lemon, juiced
• 2 tbsp extra virgin olive oil
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1 tsp celery salt
• salt and pepper, to taste
• 4-6 cups water

Instructions

 

• Saute the onion and garlic in a big pot with olive oil until soft and translucent, about 3 minutes.
• Add the carrots and celery with one cup of water. Bring it to a boil and let it boil for 2-3 minutes.
• Add the rest of the water and spices and bring to a boil. Then add the rice and chickpeas.
• Reduce heat to low and simmer covered for 30 minutes. Stir occasionally so the rice doesn't stick.
• At the last 2-3 minutes of cooking, add the lemon juice and chopped parsley.

Notes

In place of fresh parsley, use 2 tsp dried parsley.

Keep in mind that every type of rice cooks differently and absorbs a different amount of water. Keep an eye on your liquid level as the rice cooks and soaks up the broth. You may need to add water depending on how thick or runny you want your broth.

For dried chickpeas, soak at least overnight. Rinse and drain before adding to soup. Dried beans typically take longer to cook so you may need to increase cooking time. If you increase cooking time, you may need more water so just keep an eye on the broth level.

Keyword chickpeas, soup

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