Chickpea & Rice Soup

Total Time: 40 minutes

Cook Time: 35 minutes

Prep Time: 5 minutes

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Ingredients

  • 1/3 cup Brown Rice (dry)
  • 1/2 cup Water
  • 1 stalk Celery
  • 1 Carrot (medium, peeled and chopped)
  • 3/4 cup Red Onion (chopped)
  • 1 1/2 tbsps Dried Parsley
  • 1/2 tsp Sea Salt (or to taste)
  • 1/2 tsp Dried Dill
  • 1 cup Chickpeas (cooked, rinsed)
  • 4 cups Vegetable Broth
  • 1/2 Lemon (cut into wedges for serving, optional)

Instructions

  1. Cook the rice according to package directions (see note below).
  2. Add the water to a pan over a medium-high heat. Add the celery, carrot, onion, and garlic to the pot and cook for eight to 10 minutes or until the carrot and celery start to soften. Add the parsley, salt, dill, and chickpeas and stir to combine. Cook for another one to two minutes.
  3. Add the vegetable broth to the pot and bring the soup to a gentle boil. Reduce the heat slightly and simmer for about 20 minutes or until the vegetables are very tender.
  4. Transfer approximately 1/4 of the soup to a blender and blend until mostly smooth. Stir the soup puree back into the pot and add the cooked rice. Season the soup with additional salt if needed.
  5. Divide the soup between bowls and serve with lemon wedges to squeeze over top. Enjoy!
  6. If you want to cut back on the carbs more then simply replace the rice with more chopped vegetables.

Notes

Leftovers: Refrigerate in an airtight container for up to four days.
Serving Size: One serving is approximately equal to 1 1/2 cups of soup.
More Flavour: Add other dried herbs and spices like oregano, paprika, chives, and/or black pepper.
Additional Toppings: Extra virgin olive oil, fresh or dried parsley, and/or red pepper flakes.
More Vegetables: Add zucchini, peas, bell pepper, spinach, or kale.
No Brown Rice: Use white rice or quinoa instead.
No Chickpeas: Use white beans or lentils instead.

Nutrition Information:

YIELD: 3

Serving Size: 1

Amount per serving

Calories: 215

TOTAL FAT: 2g

CARBOHYDRATES: 42g

FIBER: 7g

SUGAR: 8g

PROTEIN: 8g

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