Gluten-Free and Vegan-Friendly Chickpea Rice Soup

Why You’ll Love This Recipe

This soup is easy to make, budget-friendly, and packed with plant-based protein and fiber. It’s naturally gluten-free with no dairy or animal products, making it suitable for a wide range of dietary needs. Chickpeas and rice provide a satisfying, filling base, while herbs and vegetables build rich flavor. Plus, it’s freezer-friendly and perfect for batch cooking.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Cooked or canned chickpeas, drained and rinsed
• Uncooked white or brown rice
• Olive oil
• Yellow onion, chopped
• Carrots, sliced
• Celery, chopped
• Garlic, minced
• Vegetable broth
• Bay leaf
• Dried thyme or Italian seasoning
• Salt and pepper
• Fresh parsley or lemon juice (optional, for garnish)

Directions

1. Heat olive oil in a large pot over medium heat.
2. Add chopped onion, carrots, and celery. Sauté for 5–7 minutes, until vegetables soften.
3. Add minced garlic and cook for 1 minute, stirring frequently.
4. Stir in chickpeas, uncooked rice, broth, bay leaf, and dried herbs.
5. Bring to a boil, then reduce heat to low and simmer, covered, for 30–35 minutes, or until rice is tender.
6. Remove bay leaf and season with salt and pepper to taste.
7. Add chopped fresh parsley or a squeeze of lemon juice for brightness before serving.

Servings and timing

This recipe serves 4–6.
Preparation time: 10 minutes
Cooking time: 35 minutes
Total time: 45 minutes

Variations

• Use wild rice or quinoa instead of regular rice for variety.
• Add spinach or kale in the last 5 minutes of cooking for extra greens.
• Stir in coconut milk for a creamy version.
• Add sweet potatoes or zucchini for a heartier veggie soup.
• Spice it up with crushed red pepper flakes or smoked paprika.

Storage/Reheating

Store leftovers in an airtight container in the fridge for up to 4 days.
To reheat, warm in a pot over medium heat or microwave until hot, adding a splash of water or broth if needed to loosen the soup.
Freeze for up to 2 months in freezer-safe containers. Thaw in the fridge overnight before reheating.

FAQs

Is this soup completely gluten-free?

Yes, as long as all ingredients (including broth) are certified gluten-free.

Can I use cooked rice instead?

Yes, reduce the simmering time and add cooked rice in the last 10 minutes to avoid mushiness.

How can I make the soup creamier?

Blend a small portion of the soup and stir it back in, or add a splash of coconut milk or cashew cream.

Do I need to soak chickpeas if using dried?

Yes, soak them overnight and cook until tender before adding to the soup, or use canned for convenience.

Can I use frozen vegetables?

Yes, frozen chopped carrots, peas, or spinach work well and reduce prep time.

What’s the best rice to use?

White rice cooks quickly and gives a soft texture, while brown rice adds chewiness and extra nutrition.

Can I use other beans instead of chickpeas?

Yes, white beans or lentils are good alternatives.

Is this soup freezer-friendly?

Yes, it freezes well. The rice may soften slightly upon reheating but will still taste great.

How do I add more flavor?

Use high-quality vegetable broth, sauté veggies thoroughly, and finish with fresh herbs or lemon juice.

Can I make this in a slow cooker?

Yes, cook on low for 6–7 hours or high for 3–4 hours, adding rice and chickpeas at the start.

Conclusion

Gluten-free and vegan-friendly chickpea rice soup is a cozy, nourishing meal that’s perfect for any day of the week. With simple ingredients and big flavor, it’s a satisfying option for everyone—whether you’re following a plant-based diet or just looking for a healthy, comforting dish. Easy to make and even easier to enjoy, this soup is sure to become a regular favorite.

Gluten-Free and Vegan-Friendly Chickpea Rice Soup

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Gluten-free and vegan-friendly chickpea rice soup is a cozy, nourishing dish made with chickpeas, vegetables, and rice in a flavorful herb-infused broth. It’s a wholesome, plant-based comfort food perfect for chilly days or easy meal prep.

• Author: Laura
• Prep Time: 10 minutes
• Cook Time: 35 minutes
• Total Time: 45 minutes
• Yield: 4–6 servings
• Category: Soup
• Method: Stovetop
• Cuisine: Global
• Diet: Vegan

Ingredients

• 1 tbsp olive oil
• 1 yellow onion, chopped
• 2 carrots, sliced
• 2 celery stalks, chopped
• 3 garlic cloves, minced
• 1 cup uncooked white or brown rice
• 1 can (15 oz) chickpeas, drained and rinsed
• 6 cups vegetable broth
• 1 bay leaf
• 1 tsp dried thyme or Italian seasoning
• Salt and pepper, to taste
• Fresh parsley or lemon juice (optional, for garnish)

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Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add onion, carrots, and celery. Sauté for 5–7 minutes until softened.
3. Stir in garlic and cook for 1 more minute.
4. Add chickpeas, uncooked rice, broth, bay leaf, and dried thyme or seasoning blend.
5. Bring to a boil, then reduce heat to low and cover. Simmer for 30–35 minutes, or until rice is tender.
6. Remove the bay leaf and season with salt and pepper to taste.
7. Optional: Stir in chopped parsley or a squeeze of lemon juice before serving for added brightness.

Notes

• For quicker cooking, use cooked rice and add it in the last 10 minutes of simmering.
• Add greens like kale or spinach in the final 5 minutes of cooking.
• Use high-quality vegetable broth for deeper flavor.
• Blend a portion of the soup and return it to the pot for a creamier texture.
• Freeze in individual portions for easy meal prep.

Nutrition

• Serving Size: 1.5 cups
• Calories: 260
• Sugar: 5g
• Sodium: 620mg
• Fat: 6g
• Saturated Fat: 1g
• Unsaturated Fat: 5g
• Trans Fat: 0g
• Carbohydrates: 42g
• Fiber: 6g
• Protein: 9g
• Cholesterol: 0mg