Hearty Chickpea & Vegetable Soup with Brown Rice
This hearty chickpea and vegetable soup with brown rice is full of flavour and comfort, perfect for cold nights.
Servings 5
Calories 213kcal
Ingredients
soup base vegetables
- 0.25 cup leek finely sliced
- 3 tablespoons carrot grated
- 5 tablespoons fresh parsley
soup vegetables
- 3 carrots sliced
- 3 stalks celery thinly sliced
- 0.5 red pepper thinly sliced
- 0.5 yellow pepper thinly sliced
- 0.5 cup broccoli florets cut into small pieces
- 0.5 cup cauliflower florets cut into small pieces
- 0.25 cup green beans
other ingredients
- 500 grams cooked chickpeas (about 18oz)
- 1 tablespoon vegetable oil
- 1 cup brown rice
- 1 vegetable bouillon cube low sodium
- 3 liters water ¾ gallon
- 1 lemon juice and zest
- 2 cloves garlic minced or mashed
- 5 sprigs fresh thyme or substitute 3 teaspoons dried
- 2 teaspoons black pepper
- 3 teaspoons salt or more to taste
Instructions
- If you aren't using precut vegetables mixes, then prepare vegetables according to the indications in the ingredients list.
- Sauté the soup base vegetables in the oil over high heat until aromatic.
- Add all the other ingredients to the pot. Cover and cook for 25-30 minutes.
- Taste and adjust seasoning to your liking.*
Notes
- * I ended up adding 3.5 teaspoons salt in total. Start with 2.5 and see if you need more - better to under-salt and adjust than to over-salt and correct.
Nutrition
Calories: 213kcal | Carbohydrates: 41g | Protein: 5g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Trans Fat: 0.02g | Sodium: 1392mg | Potassium: 502mg | Fiber: 5g | Sugar: 4g | Vitamin A: 8680IU | Vitamin C: 73mg | Calcium: 87mg | Iron: 2mg