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.
Prep Time10 min
Cook Time35 min
Total Time45 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 NotesTo 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.
- Serving 1.6 cups
- Calories 300
- Total Fat 10g
- Saturated Fat 1g
- Sodium 920mg
- Carbohydrates 47g
- Dietary Fiber 7g
- Sugar 7g
- Protein 9g