Print

Nutritious Chickpea Zucchini Soup Recipe

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.3 from 5 reviews

This Nutritious Chickpea Zucchini Soup is a hearty and wholesome meal perfect for any season. Packed with tender chickpeas, fresh zucchini, and vibrant vegetables, it’s flavored with herbs and brightened by lemon juice. This easy-to-make soup is both comforting and healthful, ideal for a nourishing lunch or dinner.

Ingredients

Vegetables & Herbs

  • 1 small yellow onion, diced
  • 2 to 3 large carrots, peeled and sliced
  • 2 large celery stalks, sliced
  • 1 medium zucchini, sliced into half-moons
  • 3 garlic cloves, minced
  • 3 to 4 cups fresh baby spinach
  • 1/4 cup chopped fresh parsley

Pantry Staples & Spices

  • 1 tablespoon olive oil
  • 1 teaspoon dried thyme
  • 3/4 teaspoon dried oregano
  • 1/2 teaspoon crushed red pepper flakes (optional)
  • 1 teaspoon salt (adjust to taste)
  • 1/2 teaspoon ground black pepper
  • 2 cans (15 ounces each) chickpeas, drained and rinsed

Liquids & Finishing Touches

  • 6 cups low-sodium vegetable broth (or chicken broth)
  • Juice of 1 large lemon
  • Optional toppings: extra parsley, feta cheese, or parmesan cheese

Instructions

  1. Prepare the Aromatics: Heat 1 tablespoon of olive oil in a large pot over medium heat. Once hot, add the diced onion and cook until translucent, about 4-5 minutes. Add the minced garlic and cook for another minute until fragrant.
  2. Add Vegetables and Spices: Stir in the sliced carrots, celery, zucchini, dried thyme, oregano, crushed red pepper flakes (if using), salt, and black pepper. Cook for about 5-7 minutes, stirring occasionally, allowing the vegetables to soften slightly and the spices to bloom.
  3. Add Chickpeas and Broth: Pour in the drained and rinsed chickpeas and the 6 cups of low-sodium vegetable broth. Bring the mixture to a boil, then reduce heat to a simmer. Let it cook uncovered for 20 minutes to meld flavors and soften the vegetables.
  4. Incorporate Spinach and Herbs: Stir in the fresh baby spinach and chopped parsley. Cook until the spinach wilts, about 2-3 minutes.
  5. Finish with Lemon Juice: Remove the soup from heat and stir in the juice of one large lemon to add a refreshing brightness. Adjust seasoning with salt and pepper if necessary.
  6. Serve and Garnish: Ladle the soup into bowls and garnish with extra fresh parsley and your choice of optional toppings like feta cheese or parmesan for added flavor.

Notes

  • You can substitute chickpeas with white beans or cannellini beans if desired.
  • For a creamier texture, partially blend the soup with an immersion blender before adding spinach.
  • Adjust the amount of crushed red pepper flakes based on your preferred spice level.
  • This soup stores well in the refrigerator for up to 4 days and freezes well for up to 3 months.
  • Use fresh lemon juice to brighten the soup—bottled lemon juice will not provide the same fresh flavor.

Find it online: https://yumntasty.com/nutritious-chickpea-zucchini-soup-recipe/