Lemony Chickpea Soup with Dill
From: Ian Seddon's Cookbook
🥘 Ingredients
- dried oregano 2 tsp
- ground coriander ½ tsp
- ground turmeric ½ tsp
- red pepper flakes dependent on spice preference 0.25-0.5 tsp
- long-grain white rice 0.33 cup
- extra virgin olive oil ¼ cup
- medium carrots 4
- large yellow onion 1
- Kosher
- chickpeas 2
- fresh dill ¾ cup
- garlic cloves 5
- tomato paste 2 tbsp
- Freshly
- vegetable broth 3 ½ cup
- water ½ cup
- baby spinach or baby kale 3-5 oz
- large lemon 1
- creamy plain-flavored plant-based milk ½ cup
- nutritional yeast ¼ cup
- white miso 1 tbsp
- Basil-Parsley Oil 1 tbsp
Soup Spices
If you bought brown rice instead of white rice, start the recipe by bringing a medium saucepan of water to a boil and seasoning with a pinch of salt. Stir in 1/3 cup of long-grain brown rice and gently boil, without stirring, for 10 minutes. Drain the rice in a fine mesh sieve. Set aside until it’s time to add the rice to the soup in step 4. If you didn’t buy dill, simply use flat-leaf parsley instead. For heartier appetites or to stretch this soup to 6 servings, serve this meal with bread or potatoes. If you bought potatoes, check out the recipe for Oven Roasted Potatoes in The Grains & Starches Handbook. For more details on this recipe, see my blog post. Storage: Store the soup in an airtight container in the fridge for about 5 days. Reheat it on the stove or in the microwave until heated through, adding a splash of water or broth as needed to thin. Top leftovers with a squeeze of lemon juice to brighten and a drizzle of any leftover Basil-Parsley Oil (or good-quality extra virgin olive oil). Storage: Got more leftovers? This soup is freezer-friendly! Store it in single-serve portions and defrost it in the fridge. For quicker defrosting, I recommend these Souper Cubes. Nutrition boost: Use the larger amount of baby spinach or baby kale in the recipe. If you have celery on hand, feel free to dice some ribs, and add them with the carrots and onion in step 2. Shortcut: Skip the rice. Simmer the soup for just 10 minutes.
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1Prepare: dried oregano , ground coriander , ground turmeric , red pepper flakes dependent on spice preference .
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2Add all the ingredients to a small ziploc bag, then seal it and shake to combine. Or, add all the ingredients to a small bowl, stir well, and transfer to a labeled airtight container.
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3Store on the counter or in your pantry for up to 6 months.
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4Gather: long-grain white rice , extra virgin olive oil . For the carrots & onion (from vegetable prep): medium carrots , large yellow onion , Kosher salt, chickpeas , fresh dill , garlic cloves , tomato paste , Soup Spices (3 1/2 tsp) (from meal prep), Freshly cracked black pepper, vegetable broth , water , baby spinach or baby kale , large lemon , creamy plain-flavored plant-based milk , nutritional yeast , white miso , Basil-Parsley Oil .
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5Add the rice to a fine-mesh sieve and rinse a few times. Set aside.
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6In a Dutch oven or large saucepan, heat the olive oil over medium-high. Once shimmering, add the Carrots & Onion. Season with a few pinches of salt. Stir occasionally, until softened and lightly browned, 8 to 10 minutes. While the veggies cook, drain and rinse 1 can of chickpeas and set it aside for step 4. Drain and rinse the other can of chickpeas; transfer to a food processor (or small-capacity blender) for step 5(b). Chop the dill, removing tough stems first.
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7Add the garlic to the pot and cook for 2 minutes, stirring frequently. Add the tomato paste and Soup Spices. Stir almost constantly for 1-2 minutes to toast the tomato paste.
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8Add the rinsed rice and toss to coat for 1 minutes , deglazing with a splash of broth as needed. Add the reserved 1 can of drained chickpeas, plus 1/4 tsp kosher salt and pepper to taste, tossing to coat. Pour in the broth and water, followed by half of the chopped dill. Bring to a boil. Cover and reduce the heat to low to maintain a simmer. Simmer for 15 minutes, stirring occasionally, or until the rice is soft.
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9While the soup simmers, prepare the final ingredients, make the chickpea puree, and prepare your side salad (if you’re making one). Roughly chop your baby spinach or kale. Zest and juice the lemon. Chickpea puree: To the chickpeas in the food processor, add the milk, lemon zest, 2 tbsp of lemon juice, nutritional yeast, miso, 1 tsp kosher salt, and pepper to taste. Blend until pureed and creamy, scraping down the sides as needed.
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10Stir the chickpea puree into the soup, then add the chopped greens. Simmer for 1-2 minutes , stirring frequently, until the soup thickens and greens wilt.
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11Off the heat, stir in the remaining dill and 1 tbsp of lemon juice. Taste, adding salt/pepper or more lemon juice as desired. Transfer to bowls. For richness, spoon a bit of Basil-Parsley Oil (if using) or a drizzle of olive oil on top. Serve with your side salad, if you made one.