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Creamy Vegetable Soup with Chickpeas

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  • Author: Chef MARTHA
  • Total Time: 40 minutes
  • Yield: 4-6 servings
  • Diet: Vegan

Description

This Creamy Vegetable Soup is a comforting and hearty dish, packed with fresh vegetables, plant-based ingredients, and a rich, creamy texture. It’s vegan-friendly, gluten-free (with substitutions), and perfect for those chilly days when you need something warming and filling. The combination of carrots, celery, peas, corn, and herbs, along with the addition of chickpeas or white beans, makes this soup a flavorful and satisfying meal.

Ingredients

  • 1 tbsp neutral oil (I used olive oil)
  • 4 cloves of garlic, minced
  • 1 medium white onion, chopped
  • 3 medium carrots, chopped
  • 4 stalks of celery, chopped
  • ½ cup corn (I used frozen corn)
  • 1 cup peas (I used frozen peas)
  • 3 tbsp nutritional yeast
  • 4 cups veggie broth
  • 1/3 cup all-purpose flour (substitute with gluten-free flour)
  • 1/3 cup dairy-free butter
  • 1 cup unsweetened dairy-free milk (I used soy milk)
  • 1 tsp salt
  • ½ tsp pepper
  • ½ tsp fresh rosemary (or ¼ tsp dried)
  • ½ tsp fresh oregano (or ¼ tsp dried)
  • ½ tsp fresh thyme (or ¼ tsp dried)
  • 1 cup chickpeas or white beans (optional)

Instructions

  1. In a large pot, heat the neutral oil (or olive oil) over medium heat. Add the minced garlic and chopped onion and sauté for about 3-4 minutes until the onion becomes soft and translucent.
  2. Add the chopped carrots, celery, corn, and peas to the pot. Sauté for another 5-7 minutes, stirring occasionally, until the vegetables start to soften.
  3. Push the vegetables to the side of the pot and add the dairy-free butter. Once melted, sprinkle the flour (or gluten-free flour) over the melted butter and whisk it together to form a paste. Cook the mixture for about 2 minutes, stirring constantly, to remove the raw flour taste.
  4. Gradually add the veggie broth, stirring to incorporate the roux into the liquid. Once the broth is well combined, pour in the dairy-free milk (soy milk or any other dairy-free milk you prefer). Stir well to combine, ensuring the mixture is smooth.
  5. Add the nutritional yeast, salt, pepper, rosemary, oregano, and thyme to the soup. Stir to combine and bring the soup to a gentle simmer. Let it cook for about 15-20 minutes, allowing the flavors to meld and the soup to thicken.
  6. If using, add the chickpeas or white beans to the soup and let them warm through for an additional 5-7 minutes. This step adds protein and makes the soup even more filling.
  7. If the soup is too thick, you can add a bit more vegetable broth or dairy-free milk to reach your desired consistency. Taste the soup and adjust seasoning if necessary.
  8. Ladle the soup into bowls and serve. Garnish with additional fresh herbs like parsley or a drizzle of olive oil, if desired. Pair with crusty bread or a side salad for a complete meal.

Notes

  • For a heartier soup, add other vegetables like zucchini, spinach, or potatoes.
  • If you like a spicy kick, increase the amount of cayenne pepper or add diced jalapeños when sautéing the vegetables.
  • Fresh herbs like thyme or bay leaves can be added during simmering for added depth of flavor.
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Category: Soup
  • Method: Simmer
  • Cuisine: American

Nutrition

  • Serving Size: 1 bowl
  • Calories: 200
  • Sugar: 9g
  • Sodium: 500mg
  • Fat: 8g
  • Saturated Fat: 2g
  • Unsaturated Fat: 6g
  • Trans Fat: 0g
  • Carbohydrates: 30g
  • Fiber: 7g
  • Protein: 6g
  • Cholesterol: 0mg

Find it online: https://kitchenmartha.com/creamy-vegetable-soup-with-chickpeas/