Chickpea and Rice Soup

5 from 29 votes
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This nourishing Chickpea and Rice Soup is the ultimate no-fuss winter warmer. Made in one pot with pantry staple ingredients, it’s a feel-good, fill-you-up soup the whole family will love. Vegetarian, gluten free, and on the table in just 45 minutes. Chickpea and rice soup in a gold bowl topped with fresh thyme

Why You’ll Love this Chickpea and Rice Soup

A pot of pure comfort, this cozy vegetarian rice soup offers familiar flavor and weeknight-ease. Plant-powered and fiber-filled, it’s chockfull of aromatics, warming spices, and a flurry of fresh herbs. It’s the kind of soup that will warm you from the inside out, while delivering good-for-you nutrients. 

Unlike classic chicken and rice soup, this version gets a zesty lift from turmeric and ginger. It also packs more of a garlicky, herb-y punch than most, making each spoonful more enticing than the next. Plus, rice is gluten-free and the least allergenic of all grains, making this recipe appealable to the masses. 

This chickpea and rice soup is ready in just 45 minutes, with the majority of the cook time being hands-off. And since it’s plant-based, it will last for up to 5 days refrigerated. Prep a pot at the start of the week and you can reheat bowls on demand for quick and easy meals. 

So go ahead and flag this nourishing soup, which will become a steady addition to your repertoire of go-to healthy meals.

Recipe Ingredients and Substitutions:Vegetarian rice soup ingredients in separate bowls with blue labels

  • Long-Grain White Rice: Long grain white rice has a firm, fluffy texture due to its higher amylose content. It works exceptionally well in pilafs, stir-fries, and soups, and actually accounts for more than 70% of the rice grown in the United States. U.S.-grown rice is nutrient-rich and contributes more than 15 vitamins and minerals, including folic acid and other B-vitamins, as well as iron and zinc.
  • Chickpeas: Canned chickpeas add a one-two punch of protein and fiber to this soup. They also hold their plump shape better than most beans while the soup simmers. 
  • Aromatics: A classic mirepoix made of onion, carrots, and celery create an aromatic backbone for this soup. The key is to cook them long enough so they really sweat–at least 10 minutes. For the onion, I prefer yellow, however you can also use white, sweet, or even shallots. 
  • Spices: A mix of ground ginger and turmeric give this soup a zesty lift. Of course you can use fresh, which will pack even more of a punch, however I love having ground on hand for convenience. 
  • Broth: If making the soup vegetarian, stick with vegetable broth. Otherwise, chicken, turkey, or even bone broth will do the job. 
  • Herbs: I love using a mix of parsley and thyme, which add equal parts brightness and earthy, floral flavor. If you have dry bay leaves on hand, you can also toss one of those in the soup while it simmers. 

Chickpea and rice soup with a spoon removing a spoonful

Step-by-Step Instructions

Step 1: Sauté Aromatics

Start by heating a glug of olive oil in a Dutch oven or large stock pot over medium-high heat. Next, add onions, carrots, and celery; cook until vegetables soften, about 10 minutes

Next, stir in garlic, turmeric, ginger, salt, pepper, and fresh thyme; cook 2 more minutes, stirring often, until aromatic. Carrots, onion, celery, and garlic being sautéed in a Dutch oven

Step 2: Toast Rice

Stir in the U.S.-grown Long Grain White Rice, and cook for two minutes, allowing the rice to lightly toast. (As with toasting spices and nuts, toasting rice before cooking can enhance the nutty depth of the grains, lending an extra layer of flavor to the soup.)

After two full minutes, stir in the chickpeas and broth. Rice and chickpeas being stirred into a Dutch oven of aromatics

Step 3: Simmer Soup

Bring the soup to a boil, cover, reduce heat to low, and let the soup simmer for 20 minutes, until the rice is tender. (Do not remove the lid during this time, which could disrupt the rice cooking process.)

Remove lid and stir in peas, fresh parsley, and lemon juice, and give the soup a taste. If you wish to add any additional seasonings, such as more salt and pepper, stir them in now. Broth being added to a pot of soup

Step 4: Serve Soup with Fresh Herbs

Ladle soup into bowls and garnish with additional fresh parsley and cracked black pepper. Serve with a slice of crusty bread and/or side salad, if desired. Vegetarian chickpea soup being stirred after cooking

What to Serve with Chickpea and Rice Soup:

This vegetarian rice soup is plenty hearty and filling on its own, however it also pairs well with a myriad of sides. Here are some of my favorites:

How to Store, Freeze, and Reheat:

  • To Store: Let soup cool to room temperature before placing leftovers in an airtight storage container. Refrigerate leftover soup for up to 5 days.
  • To Reheat: Gently rewarm soup in a small saucepan on the stove over medium heat until hot. You can also reheat individual portions in the microwave, stopping to stir every 30 to 45 seconds. 
  • To Freeze: Store soup in an airtight freezer-safe storage container in the freezer for up to 3 months. Let thaw overnight in the refrigerator before reheating.
  • Dutch Oven: I use my Lodge Enameled 6-qt Dutch Oven for every stovetop soup recipe. It’s a staple piece on my stovetop, and has endless functionality. Lodge is also quite a bit cheaper than Cuisinart, yet just as good quality, in my opinion.
  • Ladle: For transferring the soup to your bowl, you need a reliable ladle. This one is sleek, affordable, and versatile.
  • Non-Slip Cutting BoardFor slicing and dicing all of your aromatics, these non-slip, ultra-durable cutting boards will stay in place on your countertop. 

Gold bowl filled with chickpea and rice soup

More Vegetarian Soup Recipes to Try:

Nourishing White Bean and Lemon Soup

Easy Moroccan Split Pea Soup

Creamy Vegetable Soup (Vegan)

If you give this vegetarian rice soup a try, snap a pic and tag #dishingouthealth so I can see your beautiful creations. Also, follow along on Facebook and Pinterest for the latest recipe updates!

5 from 29 votes

Chickpea and Rice Soup

This nourishing Chickpea and Rice Soup is the ultimate no-fuss winter warmer. Made in one pot with pantry staple ingredients, it's a feel-good, fill-you-up soup the whole family will love.
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Servings: 5

Equipment

  • Large Stock Pot or Dutch Oven

Ingredients  

  • 3 Tbsp. extra-virgin olive oil
  • 1 small yellow onion, chopped (about 1 1/2 cups)
  • 2 medium carrots, thinly sliced
  • 2 celery stalks, thinly sliced
  • 5 garlic cloves, minced
  • 1 Tbsp. freshly grated ginger (sub 1 1/2 tsp. ground ginger)
  • 3/4 tsp. ground turmeric
  • 1 tsp. kosher salt
  • 3/4 tsp. black pepper
  • 6 sprigs fresh thyme
  • 3/4 cup long grain white rice
  • 1 (15-oz.) can chickpeas, rinsed and drained
  • 1.5 qt. (6 cups) vegetable broth (sub chicken broth if not making vegetarian)
  • 1/2 cup frozen green peas (optional)
  • 2 Tbsp. finely chopped fresh parsley, plus more for garnish
  • 1 Tbsp. fresh lemon juice
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Instructions 

  • Heat oil in a Dutch oven or large stock pot over medium-high heat. Add onions, carrots, and celery; cook until vegetables soften, about 10 minutes. Stir in garlic, ginger, turmeric, salt, pepper, and fresh thyme; cook 2 more minutes, until aromatic. 
  • Stir in rice; cook 2 minutes, allowing the rice to lightly toast. Stir in chickpeas and broth; bring soup to a boil. Once boiling, cover, reduce heat to low, and simmer for 20 minutes, until the rice is tender.
  • Uncover soup and remove bare thyme sprigs. Stir in peas, fresh parsley, and lemon juice. (If you prefer a brothier consistency, feel free to add another cup of broth or water.) Ladle soup into bowls, and garnish with additional fresh parsley and cracked black pepper, if desired.

Notes

To Store: Let soup cool to room temperature before placing leftovers in an airtight storage container. Refrigerate leftover soup for up to 5 days.
To Reheat: Gently rewarm soup in a small saucepan on the stove over medium heat until hot. You can also reheat individual portions in the microwave, stopping to stir every 30 to 45 seconds. 
To Freeze: Store soup in an airtight freezer-safe storage container in the freezer for up to 3 months. Let thaw overnight in the refrigerator before reheating.

Nutrition

Serving: 1.6cups | Calories: 300kcal | Carbohydrates: 47g | Protein: 9g | Fat: 10g | Saturated Fat: 1g | Sodium: 920mg | Fiber: 7g | Sugar: 7g

I calculate these values by hand to ensure accuracy, however expect up to a 10% variable depending on food brands.

If you love this recipe, please leave a star rating and review below!
 

 

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36 Comments

  1. Lauren says:

    5 stars
    The perfect comfort meal prep for chicken soup alternatives! When I get sick, I have crazy meat aversions and this hit the spot <3 (also today I made it and subbed cannellini beans for chickpeas since I ran out, and just as tasty)