Chickpea & Rice Soup

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Chickpea & Rice Soup

Course: Soup/Stew
Keyword: dairy-free, gluten-free, vegan, vegetarian
Calorie: 200-300, Under 300
Protein: 10-20g
Fiber: 11+g
Servings: 3
Calories: 286kcal


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


  • Cook the rice according to package directions.
  • Add the water to a pot over 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.
  • 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.
  • 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.
  • Divide the soup between bowls and serve with lemon wedges to squeeze over top. Enjoy!


  • 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 Flavor

    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.


Serving: 3g | Calories: 286kcal | Carbohydrates: 53g | Protein: 13g | Fat: 4g | Cholesterol: 0mg | Sodium: 1306mg | Fiber: 11g | Sugar: 10g | Vitamin A: 4214IU | Vitamin C: 12mg | Calcium: 107mg | Iron: 4mg

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