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Lemon Chickpea and Rice Soup

Posted by memeinge
December 26, 2016
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A tasty, budget friendly soup that's vegan, freezes well and makes everyone happy!

A tasty, budget friendly soup that's vegan, freezes well and makes everyone happy!

by: Meme Inge, MS RDN

A tasty, budget friendly soup that's vegan, freezes well and makes everyone happy!

In between Christmas and New Year's is the moment in everyone's life where they think "I'm super lazy but I need something that is going to satisfy me without making me feel like I'm on a diet."

That's this recipe.

At this time of year, when I'm thinking about how I want nourishing meals without too much richness or stomach aches, I reach for this quick and easy soup.

It basically saves your bank account from being sad, and it makes you feel full and happy without feeling like you're starving yourself so you can fit into a new year's eve dress. Please don't do that.

Instead of feeling miz, eat something that tastes really delicious but also gives your body goodness (fiber, vitamins, minerals, etc.)!

A tasty, budget friendly soup that's vegan, freezes well and makes everyone happy!

This recipe was heavily inspired by a recipe from my friend Alex's, from Delish Knowledge, cookbook Fresh Italian Cooking, which was one of my favorite gifts to give for Christmas.

This comforting soup costs next to nothing, is incredibly filling, and most importantly, tastes amazing. Alex's cookbook is full of easy, flavorful recipes and this soup does not disappoint. 

I made a big batch before I left for the holidays, and for the first time in ever, I'm actually looking forward to coming home from vacation because I know I have a bunch of tasty soup in my freezer.

A tasty, budget friendly soup that's vegan, freezes well and makes everyone happy!

A tasty, budget friendly soup that's vegan, freezes well and makes everyone happy!

A tasty, budget friendly soup that's #vegan, freezes well + makes everyone happy via @memeinge! on @healthyaperture
A tasty, budget friendly soup that's vegan, freezes well and makes everyone happy!

Lemon Chickpea and Rice Soup

Yield

Serves 6

Ingredients

  • 1 TBSP olive oil
  • 1 medium onion, diced (1 1/4 cups)
  • 2 large carrots, diced (1 1/4 cups)
  • 4 stalks celery, diced (1 1/4 cups)
  • 3 cloves garlic, minced (1 TBSP)
  • 1/2 tsp dried thyme
  • 1/4 tsp ground pepper
  • 4 cups no salt added chicken or vegetable broth
  • 4 cups water
  • 1 (15 ounce) can chickpeas, rinsed and drained
  • 1 sprig fresh rosemary
  • 1/2 tsp salt
  • 1 bay leaf
  • 1 cup brown rice
  • 2 TBSP fresh lemon juice

Directions

  1. Heat olive oil over medium-high heat. Add onions, carrot and celery. Cook for 7-10 minutes until vegetables are soft.
  2. Add the garlic, thyme and pepper; stir together.
  3. Add the vegetable or chicken broth and water and bring to a boil.
  4. Add the chickpeas, rosemary, rice and bay leaf. Reduce heat to a low simmer and cook for 20-30 minutes until rice is cooked through.
  5. Reduce heat to low and stir in lemon juice. Enjoy!

 

Notes: Based on recipe from Fresh Italian Cooking for the New Generation by Alex Caspero Lenz

Click for nutritional information
Calories 187
Carbohydrates 33.5g
Fiber 5.3g
Sugar 2.2g
Fat 3.5g
Protein 6.3g
Sodium 479mg
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memeinge

memeinge
Meme Inge is the author of the FRUGAL FEASTS Feature on HealthyAperture and is a registered dietitian/nutritionist living in sunny San Diego, CA. Growing up surrounded by a family of cooks, Meme has always been a lover of food. She started the blog Living Well Kitchen as an outlet for sharing her kitchen creations and nutrition knowledge with others. Living Well Kitchen is busting with recipes, practical nutrition advice, local restaurant reviews, fitness fun, and any other ramblings she may have. Join her as she waxes poetic about fruits & veggies and tries to make southern staples just a little bit healthier
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