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Chickpea and White Bean Soup

Hearty Chickpea and White Bean Soup for Cozy Nights

Discover the perfect Chickpea and White Bean Soup, a hearty, protein-rich dish ideal for cozy evenings.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Comfort Food
Calories: 300

Ingredients
  

For the Soup Base
  • 1 can Chickpeas Use canned for convenience.
  • 1 can Cannellini Beans Can swap with great northern or navy beans.
  • 1 medium Onion Yellow or white onions work best.
  • 1 medium Carrot Can replace with parsnips.
  • 1 stalk Celery Adds to aromatic base.
  • 3 cloves Garlic Chop finely.
  • 1/2 teaspoon Red Pepper Flakes Optional; adjust to spice tolerance.
For the Broth and Seasoning
  • 4 cups Vegetable Broth Can swap with chicken broth.
  • 2 tablespoons Olive Oil Any cooking oil can work.
  • 2 tablespoons Fresh Lemon Juice Adjust to taste.
For the Finishing Touch
  • 1 teaspoon Dried Herbs (e.g., thyme, oregano) Use fresh herbs for better flavor.
  • 1/4 cup Fresh Parsley Chop and stir in.

Equipment

  • Large pot
  • blender

Method
 

Step‑by‑Step Instructions
  1. In a blender, combine one can each of chickpeas and cannellini beans, then blend until smooth. Set aside the blended beans, and drain the remaining canned chickpeas and cannellini beans.
  2. In a large pot, heat two tablespoons of olive oil over medium heat. Add one finely chopped onion, one diced carrot, and one diced celery stalk. Sauté for approximately 5 minutes until the vegetables are soft and translucent.
  3. Add 3 minced garlic cloves and your choice of dried herbs. Sauté for about 1 minute until garlic is fragrant.
  4. Stir in the pureed bean mixture along with the drained chickpeas and cannellini beans. Pour in 4 cups of vegetable broth, and season with salt and pepper to taste. Mix everything well.
  5. Bring the soup to a gentle simmer over medium heat, then reduce to low and cover with a lid. Let it simmer for about 20 minutes, stirring occasionally.
  6. Remove from heat and stir in a handful of chopped fresh parsley and a squeeze of fresh lemon juice. Adjust to taste.
  7. Ladle the warm soup into bowls and serve it with crusty bread on the side. Optional toppings include feta cheese or extra herbs.

Nutrition

Serving: 1bowlCalories: 300kcalCarbohydrates: 45gProtein: 15gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 500mgPotassium: 600mgFiber: 12gSugar: 5gVitamin A: 300IUVitamin C: 10mgCalcium: 50mgIron: 3mg

Notes

Store in an airtight container for up to 5 days in the fridge or freeze in portions for up to 3 months. Gently reheat on the stove over low heat if needed.

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