Nutrition HighlightsHere’s what makes this chickpea soup recipe a healthy cold-weather staple.
Onions, Carrots + CeleryAlso called mirepoix, this colorful medley of veggies provides lots of flavor and nutrients to this hearty vegan noodle soup. First, onions are a good source of vitamin C, B6, biotin, chromium, and fiber. Second, carrots are an excellent source of vitamin A in the form of beta carotene. They also contain a high amount of vitamin K, biotin, and fiber. Lastly, celery is an excellent source of vitamin C and fiber, and also a good source of potassium, folic acid, vitamins B6 and B1. Additionally, each of these vegetables contain antioxidants with protective properties that can support your health.
GarlicThis fragrant allium does more than provide flavor. Garlic contains plant compounds that promote a healthy immune system, among other health benefits. In fact, research indicates that garlic can reduce the length of cold symptoms by 70 percent. If you ask me, that’s a pretty good reason to go heavy on the garlic when cooking during cold and flu season!
ChickpeasThis hearty bean (aka garbanzo) is an easy replacement for chicken in this soup. Plus, it’s also packed with nutritional value. A cup of cooked chickpeas provides 15 grams of protein and 13 grams of fiber, which helps keep you feeling full longer. Chickpeas are also a good source of vitamins and minerals including iron, magnesium, potassium, zinc, folate and vitamin A.
NoodlesIn this chickpea soup recipe, noodles provide energy in the form of carbohydrates. The amount of carbohydrates and fiber will vary depending on the type of flour used to make the pasta. Then, in regards to pasta shape, choose your own adventure! Pasta comes in all shapes and sizes, so have fun with it! While smaller pasta works better for this recipe, if spaghetti noodles are all you have, simply break them into smaller pieces before adding them to the soup. Tip: Looking for even more protein? Try using pasta noodles made from chickpeas or lentils.
Vegetable BrothOpt for a low-sodium vegetable broth or stock. Bonus points if you make your own! Doing so lowers its sodium content and allows you to adjust the salt to your taste before serving. While we need sodium to survive, the Standard American Diet exceeds the recommended daily intake of less than 2,300 milligrams. (That’s mainly through the overconsumption of processed foods that use salt or different sources of sodium for flavor and preservation.) Tip: If your soup needs more flavor but you want to cut back on sodium, try seasoning with more thyme, pepper, or even adding a squeeze of fresh lemon!
Vegan Chickpea Noodle Soup Recipe
Rest assured that this chickpea soup recipe will give you the comfort you crave—without missing the meat.
It comes together in about 20 minutes, making it perfect for an easy weeknight meal. Most of the “work” comes from chopping the carrots, celery, and onion. After that, it’s pretty much hands-off!
- 2 tbsp olive oil
- 3 medium carrots, sliced into coins
- 4 celery stalks, chopped
- 1/2 medium onion, chopped
- 1 tbsp minced garlic
- 1 tsp salt
- 1/2 tsp pepper
- 1 tsp dried thyme
- 4 cups low-sodium vegetable broth
- 4 cup filtered water
- 2 cups noodles of choice
- 15 oz can chickpeas, drained and rinsed
- Cutting board
- Large pot
- Wooden spatula
- In a large pot, heat olive oil over medium heat. Once hot, add onions, carrots, and celery and cook. Stirring often with the wooden spatula until softened and translucent (about 5 minutes).
- Add garlic, salt, pepper, and thyme. Sauté for another minute. Add the vegetable broth and water. Turn heat up to high and bring to a boil.
- Stir in the noodles and chickpeas. Bring back to a boil, following the directions on the back of your noodle box for accurate cooking time (about 10 minutes). Taste and season with additional salt and pepper as needed.