Description
This hearty and creamy blended bean and chickpea soup is packed with protein, vegetables, herbs, and zesty lemon. It’s a cozy and nutritious vegan-friendly meal that’s easy to prepare and perfect for chilly days.
Ingredients
- 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
- 1 teaspoon thyme, dried
- 1/2 teaspoon rosemary, dried
- 1/2 teaspoon basil, dried
- 1/2 teaspoon crushed red pepper or chili flakes, adjust to taste
- 2 cans of beans, 15 oz each (cannellini recommended, or your favorite)
- 2 cans of chickpeas, 15 oz each
- 3 cups vegetable broth, low-sodium (720 ml)
- 1 teaspoon salt, adjust to taste
- 1/8 teaspoon black pepper, adjust to taste
- 2 tablespoons fresh parsley, chopped
- 1–2 tablespoons lemon juice, fresh, adjust to taste
- Optional:
- Extra virgin olive oil for drizzling
- Crusty bread, focaccia, crostini, or croutons
- Freshly grated parmesan (non-vegan option)
Instructions
1. In a blender or food processor, blend one can of chickpeas and one can of beans, including their liquid, until smooth. Set aside. Drain the other two cans of beans and set them aside.
2. Heat olive oil in a large soup pot or Dutch oven over medium heat. Add onion, carrots, and celery. Cook, stirring occasionally, until softened, about 5 minutes.
3. Add garlic, thyme, rosemary, basil, and red pepper flakes. Stir and cook for about 1 minute until fragrant.
4. Add the pureed beans and chickpeas, the drained whole beans, and the vegetable broth. Season with salt and pepper. Stir well.
5. Bring the soup to a simmer. Cover and cook for about 20 minutes, stirring occasionally. Add more broth or water if you prefer a thinner soup.
6. Turn off the heat. Stir in chopped parsley and fresh lemon juice to taste. Drizzle with olive oil if desired and adjust seasoning.
7. Serve hot with crusty bread, crostini, or your favorite toppings. Add parmesan if not keeping the dish vegan.
Notes
To adjust thickness, add extra broth or water as needed.
Blending half the legumes creates a creamy texture without dairy.
Great for meal prep and can be refrigerated for up to 4 days.
Optional toppings like parmesan or croutons elevate the dish.
- Prep Time: 10-15 minutes
- Cook Time: 25-30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1.5 cups
- Calories: 850
- Sugar: 6g
- Sodium: 700mg
- Fat: 28g
- Saturated Fat: 4g
- Unsaturated Fat: 22g
- Trans Fat: 0g
- Carbohydrates: 115g
- Fiber: 20g
- Protein: 38g
- Cholesterol: 0mg
Keywords: vegan bean soup, chickpea soup, creamy bean soup, plant-based soup, healthy soup