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Quick Chickpea and White Bean Soup Recipe

Quick Chickpea and White Bean Soup Recipe
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★★★★★

4.9 from 13 reviews

This Quick Chickpea and White Bean Soup is a hearty, nutritious, and comforting meal that’s easy to prepare in under an hour. Combining creamy pureed beans with tender vegetables and aromatic herbs, it’s perfect for a wholesome lunch or dinner. The blend of cannellini beans, chickpeas, and fresh herbs creates a flavorful and filling plant-based soup with a subtle kick from red pepper flakes and a bright finishing touch of lemon juice.

Ingredients

Scale

Sautéed Vegetables

  • 2 tablespoons extra virgin olive oil
  • 1 onion, chopped
  • 2 carrots, peeled and cubed
  • 2 celery stalks, chopped or sliced
  • 4 cloves of garlic, finely chopped

Herbs and Seasonings

  • 1 teaspoon dried thyme
  • 1/2 teaspoon dried rosemary
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon crushed red pepper flakes (adjust to taste)
  • 1 teaspoon salt (adjust to taste)
  • 1/8 teaspoon black pepper (adjust to taste)

Beans and Broth

  • 2 cans of cannellini beans (15 oz each; one can drained, one can blended with liquid)
  • 2 cans of chickpeas (15 oz each; one can drained, one can blended with liquid)
  • 3 cups low-sodium vegetable broth (720 ml)

Finishing Touches

  • 2 tablespoons fresh parsley, chopped
  • 1–2 tablespoons fresh lemon juice (adjust to taste)
  • Extra virgin olive oil for drizzling (optional)
  • Freshly grated Parmesan cheese for serving (optional, for non-vegan option)

Instructions

  1. Prepare the Beans and Chickpeas: In a blender or food processor, combine one can of chickpeas and one can of cannellini beans along with their liquid. Blend until smooth and creamy. Alternatively, use an immersion blender directly in a bowl. Set the puree aside. Drain the other two cans of chickpeas and beans and set them aside for later.
  2. Sauté the Vegetables: Heat the olive oil in a large soup pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Cook while stirring occasionally until the vegetables soften, about 5 minutes.
  3. Add Aromatics: Stir in the minced garlic, dried thyme, rosemary, basil, and crushed red pepper flakes. Cook for about 1 minute until fragrant, ensuring the garlic softens but does not brown.
  4. Cook the Soup: Add the pureed beans and chickpeas, the drained beans and chickpeas, and the vegetable broth to the pot. Season with salt and black pepper. Bring the mixture to a gentle simmer, cover with a lid, and cook for 20 minutes, stirring occasionally. Add more broth or water if you prefer a thinner consistency. Once cooked, turn off the heat.
  5. Finish the Soup: Stir in the chopped fresh parsley and fresh lemon juice to brighten flavors. Optionally, drizzle some extra virgin olive oil on top for richness. Taste and adjust seasoning as necessary, adding more lemon juice or salt if desired.
  6. Serve and Enjoy: Ladle the soup into bowls. Serve with crusty bread, black pepper focaccia, crostini, or croutons. For a non-vegan option, sprinkle freshly grated Parmesan cheese on top for an added savory note.

Notes

  • You can substitute cannellini beans with any white beans you prefer, such as Great Northern or navy beans.
  • For a spicier soup, increase the amount of crushed red pepper flakes or add a pinch of cayenne pepper.
  • This soup stores well in the refrigerator for up to 4 days and freezes beautifully for up to 3 months.
  • Adjust the thickness by adding more broth or water if desired.
  • To keep it vegan, skip the Parmesan cheese and use a good-quality extra virgin olive oil for finishing.

Nutrition

Keywords: chickpea soup, white bean soup, vegan soup, quick soup recipe, healthy soup, Mediterranean soup

Find it online: https://yumwithmia.com/quick-chickpea-and-white-bean-soup-recipe/