Overhead shot of a warm bowl of Chickpea and Rice Soup with peas and carrots exposed.

Chickpea and Rice Soup

This nourishing Chickpea and Rice Soup is the ultimate no-fuss winter warmer. Made in one pot with pantry staple ingredients, it's a feel-good, gluten-free, fill-you-up soup the whole family will love.

This vegetarian recipe stars U.S.-grown long grain rice and comes to us from our friend Jamie Vespa MS, RD.

  • Servings
  • Prep Time
    10 min
  • Cook Time
    35 min
  • Total Time
    45 min


  • 2 tablespoons olive oil
  • 1 small yellow onion, finely chopped
  • 2 medium carrots, thinly sliced
  • 2 celery stalks, finely chopped
  • 5 garlic cloves, minced
  • 1 tablespoon. freshly grated ginger (sub 1½ teaspoon ground ginger)
  • ¾ teaspoon ground turmeric
  • 1 teaspoon kosher salt
  • ¾ teaspoon freshly cracked black pepper, plus for garnish
  • 6 thyme sprigs
  • ¾ cup dry long grain white rice
  • 1 (15-oz.) can chickpeas, rinsed and drained
  • 6 cups vegetable broth (sub chicken broth if not making vegetarian)
  • 2 tablespoons finely chopped fresh parsley, plus more for garnish


  • Heat oil in a Dutch oven or large stock pot over medium-high heat. Add onions, carrots, and celery; cook until vegetables soften, about 10 minutes. Stir in garlic, ginger, turmeric, salt, pepper, and fresh thyme; cook 2 more minutes, stirring often, until aromatic. 
  • Stir in U.S.-grown Long Grain White Rice, and cook for two minutes, allowing the rice to lightly toast. Stir in chickpeas and broth, and bring soup to a boil. Cover, reduce heat to low, and simmer soup for 20 minutes, until the rice is tender. (Do not remove the lid during this time, which could disrupt the rice cooking process.)
  • Remove lid and stir in fresh parsley. Taste and adjust seasonings as needed, ladle soup into bowls, and garnish with additional fresh parsley and cracked black pepper. Serve with a slice of crusty bread and/or side salad, if desired. 

Recipe Notes

To Store: Let soup cool to room temperature before placing leftovers in an airtight storage container. Refrigerate leftover soup for up to 5 days.

To Reheat: Gently rewarm soup in a small saucepan on the stove over medium heat until hot. You can also reheat individual portions in the microwave, stopping to stir every 30 to 45 seconds. 

To Freeze: Store soup in an airtight freezer-safe storage container in the freezer for up to 3 months. Let thaw overnight in the refrigerator before reheating.

Nutrition Facts

  • Serving 1.6 cups
  • Calories 300
  • Total Fat 10g
  • Saturated Fat 1g
  • Sodium 920mg
  • Carbohydrates 47g
  • Dietary Fiber 7g
  • Sugar 7g
  • Protein 9g