Lemony Chickpea Soup (End of Summer Meal Plan 2)
From: Ian Seddon's Cookbook
🥘 Ingredients
- medium lemon 1
- chickpeas 1
- creamy plain-flavored plant-based milk ½ cup
- nutritional yeast ¼ cup
- white miso 1 tbsp
- Kosher
- long-grain white rice 0.33 cup
- extra virgin olive oil ¼ cup
- medium carrots 4
- large yellow onion 1
- Kosher
- fresh dill ¾ cup
- tomato paste 2 tbsp
- dried oregano 2 tsp
- ground coriander ½ tsp
- ground turmeric ½ tsp
- red pepper flakes or Aleppo pepper 1-2 tsp
- finely chopped garlic cloves labeled “Lemony Chickpea Soup” from 5
- vegetable broth 4 cup
- chickpeas 1
- baby spinach 3 oz
- medium lemon 0.5-1
- A
- For serving: Crusty bread to serve 4
Chickpea Puree
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 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 5. If you didn’t buy dill, simply use flat-leaf parsley instead. You may want to freeze your bread to keep it fresh. Slice the bread, then store it in a freezer-safe bag and pull out just what you need. To defrost, simply leave it on the counter for a couple of hours, or toast until defrosted. For more details on this recipe, see my blog post. Storage: Store the soup in an airtight container in the fridge for 4 to 5 days. Reheat it on the stove in a saucepan over medium heat or in the microwave until heated through. Top leftovers with a squeeze of lemon juice to brighten and a drizzle of good-quality extra virgin olive oil. Add on some freshly chopped dill if you have any. 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 more baby spinach in step 7.
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1Prepare: medium lemon , chickpeas , creamy plain-flavored plant-based milk , nutritional yeast , white miso , Kosher salt and freshly cracked black pepper.
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2In a food processor (or small-capacity blender), combine the lemon zest, 2 tbsp lemon juice, chickpeas, milk, nutritional yeast, miso, 1 tsp kosher salt, and several cracks of black pepper.
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3Blend until pureed and creamy, scraping down the sides as needed. Taste for seasonings, adding more salt or pepper as needed.
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4Transfer to a labeled jar or airtight container and refrigerate for about 5 days.
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5Gather: 1 2/3 cup Chickpea Puree (from meal prep), long-grain white rice , extra virgin olive oil . For the carrots & onion (from vegetable prep): medium carrots , large yellow onion , Kosher salt and freshly cracked black pepper, fresh dill , tomato paste , dried oregano , ground coriander , ground turmeric , red pepper flakes or Aleppo pepper , finely chopped garlic cloves labeled “Lemony Chickpea Soup” from , vegetable broth , chickpeas , baby spinach , medium lemon , A few drizzles of good-quality extra virgin olive oil, For serving: Crusty bread to serve .
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6Take the Chickpea Puree out of the fridge to come to room temp.
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7Add the rice to a fine mesh sieve and rinse a few times. Set aside.
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8In a Dutch oven or large saucepan, heat the olive oil over medium-high heat. Once shimmering, add the Carrots & Onion. Season with a few pinches of salt. Stir occasionally, until softened and lightly browned, 8 to 10 minutes. If a lot of food sticks, deglaze the pot with a splash of broth. While this cooks, chop the dill (removing tough stems). Divide in half. While this cooks, in a small bowl, combine the tomato paste, oregano, coriander, turmeric, and red pepper flakes.
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9Add the garlic to the pot and cook for 2 minutes, stirring frequently. Add the tomato paste-spice mixture. Stir constantly for 1-2 minutes or until the tomato paste darkens a bit.
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10Add the rinsed rice and toss to coat for 1 minutes , deglazing with a splash of broth as needed. Add the chickpeas, 1/4 tsp kosher salt, and pepper to taste, tossing to coat. Pour in the broth, followed by half of the chopped dill. Bring the soup 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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11While the soup simmers, roughly chop the baby spinach and if desired, toast your bread.
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12Stir the Chickpea Puree into the soup, then add the spinach. Simmer for 1-2 minutes , stirring frequently, until the soup thickens and the greens wilt. Remove from the heat.
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13Stir in the reserved dill plus 1 tbsp of lemon juice. Taste, and add salt/pepper or more lemon juice as desired. Transfer to bowls and drizzle each bowl with some good-quality olive oil. Serve bread on the side.