Vegan Chickpea and Bean Soup
Wholesome, quick, and budget-friendly! This vegan chickpea and bean soup is packed with 15g of plant-based protein per serving and ready in just 30 minutes using simple pantry staples.
Ingredients
🥣 The Base
- 1 cans 15 oz each chickpeas, drained and rinsed
- 1 can 15 oz white beans (cannellini or navy beans), drained and rinsed (Optional)
- 1 can 15 oz kidney beans or black beans, drained and rinsed
- 1 large onion diced
- 3 cloves garlic minced
- 2 medium carrots chopped
- 2 celery stalks chopped
🌶 The Flavor
- 2 tablespoons olive oil
- 6 cups vegetable broth or water with bouillon
- 1 can 14 oz diced tomatoes, with juice
- 2 teaspoons ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- ½ teaspoon black pepper
- 1 bay leaf
- 2 cups fresh spinach or kale optional
🌿 Optional Toppings
- Fresh parsley or cilantro chopped — for garnish
- 1 tablespoon lemon juice — to brighten flavors
- Crusty bread or pita for serving
Instructions
Step 1: Sauté the Aromatics (5 minutes)
- Heat olive oil in a large soup pot over medium heat. Add onion, carrots, and celery. Sauté for about 5 minutes until softened. Stir in minced garlic and cook for another minute until fragrant.
Step 2: Toast the Spices (1 minute)
- Add cumin, smoked paprika, and oregano. Stir and toast briefly — about 30 seconds — to release the spices’ essential oils.
Step 3: Build the Soup (20 minutes)
- Add chickpeas, white beans, kidney beans, diced tomatoes, broth, and the bay leaf. Stir well, bring to a boil, then reduce to a gentle simmer for 20 minutes to let the flavors meld.
Step 4: Add Greens & Season (4 minutes)
- Stir in spinach or kale and cook just until wilted. Taste and adjust salt and pepper as needed. Remove bay leaf.
Step 5: Serve & Enjoy
- Ladle the soup into bowls, top with parsley or cilantro, and add a squeeze of lemon juice. Serve hot with crusty bread or your favorite grains.