Creamy Chickpea Soup with Vegetables

January 18, 2015

creamy chickpea miso soup

Creamy Chickpea Soup with Vegetables

I love creating a new plant-based soup on Sundays for snacking throughout the week. Today's creamy chickpea soup only took about 25 minutes start to finish and I got to sit down for 15 of those minutes. So I would put this recipe in the “simple to create, yummy soup category.” Not only was this creamy chickpea soup with miso easy and delicious, but is also very nutritious. Why? Because the health benefits of chickpeas (also known as garbanzo beans) are endless. One cup of chickpeas contains around 260 calories, 14 grams of protein, 13 grams of dietary fiber and zero grams of cholesterol. They also provide 50% of your daily potassium needs with a nice dose of Vitamin C, B6, calcium, iron and magnesium. Studies have shown that chickpeas can help diabetics lower blood glucose levels and decrease the risk of heart disease. All, I can say is, chickpeas are the perfect gluten-free source of plant-based protein and vitamins you can eat. I try to use them as often as I can. Hope you enjoy this healthy, creamy chickpea soup as much as I did. If you don't want to miss an Ordinary Vegan recipe, please sign up for our free newsletter. Wishing you a peaceful and compassionate week.

Creamy Chickpea Soup Recipe

Creamy Chickpea Miso Soup with Vegetables
 
Prep time
Cook time
Total time
 
I love this soup because it is low in fat and calories and high in protein and nutrients. Use any of your favorite vegetables for garnish. I also love a sprinkle of nutritional yeast on top!
Author:
Recipe type: Soup
Serves: 4
Ingredients
  • 2 14 ounce cartons of cooked chickpeas
  • 1 small onion, chopped
  • 2 bay leaves
  • 5 whole cloves (in a small piece of cheesecloth tied with kitchen string)
  • 1 teaspoon dried thyme
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 1½ tablespoons of white or yellow miso
  • ½ tablespoon maple syrup
  • ¼ cup vegetable broth for sauteing plus 1 cup vegetable broth for soup (or more)
vegetables
  • ½ cup frozen peas
  • ½ cup frozen organic corn
  • ½ red pepper, diced
  • 5 asparagus, chopped into bite size pieces
  • ¼ cup thinly sliced scallions (for garnish)
  • Nutritional yeast (optional)
Instructions
  1. In a soup pot, heat ¼ cup of the vegetable broth. Add the onions, thyme, whole cloves, salt and pepper. Saute until the onion is soft and translucent. Add the chickpeas, 1 cup of vegetable broth and bay leaves. Bring to a boil and simmer for 20 minutes. Remove from heat and remove bay leaves and cloves.
  2. In a food processor or blender, puree the soup with the miso and maple syrup until smooth. Add more vegetable broth if you want a thinner consistency. I like it on the thicker side. Taste and adjust seasonings.
  3. Meanwhile, steam the vegetable for 3-4 minutes.
  4. Ladle the soup into bowls and garnish with vegetables and sliced scallions. Sprinkle with nutritional yeast. (optional)
Nutrition Information
Calories: 250 calories

 


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