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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.

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)

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

Find it online: https://thefamilycooking.com/gluten-free-and-vegan-friendly-chickpea-rice-soup/