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Chickpea and White Bean Soup

Chickpea and White Bean Soup: Cozy Comfort in a Bowl

This Chickpea and White Bean Soup is a cozy remedy combining creamy cannellini beans and hearty chickpeas for a comforting meal.
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: American
Calories: 350

Ingredients
  

For the Soup Base
  • 1 can Cannellini Beans Provide creaminess and texture; can be substituted with great northern or navy beans.
  • 1 can Chickpeas Add protein and a nutty flavor; use canned or cook dried from scratch for the best results.
  • 1 Onion Essential for building the flavor base; no substitutes suggested.
  • 1 Carrot Adds natural sweetness and texture; optional for those who prefer a simpler soup.
  • 1 Celery Contributes to the soup’s flavor; also optional for a lighter version.
  • 3 cloves Garlic Enhances aroma and taste; necessary for robust flavor in every spoonful.
For Seasoning and Aromatics
  • 1 teaspoon Dried Herbs (e.g., thyme, oregano) Infuse delightful flavor during cooking; feel free to use your favorite dried herbs.
  • 1/2 teaspoon Red Pepper Flakes Adds a kick to the soup; adjust to personal taste or omit for mildness.
  • 4 cups Vegetable Broth Acts as the base liquid for the soup; can replace with chicken broth for a non-vegetarian option.
  • to taste Salt & Pepper Essential for proper seasoning; adjust to taste for the perfect balance.
For Finishing Touches
  • 1/4 cup Fresh Parsley Adds a touch of freshness at the end; consider it an optional garnish to brighten the dish.
  • 1 tablespoon Lemon Juice Provides acidity to balance flavors; fresh juice is preferable for the best taste.
  • 2 tablespoons Extra Virgin Olive Oil Used for sautéing and finishing the soup; it adds optional richness to the flavor profile.

Equipment

  • large pot
  • Blender

Method
 

Step‑by‑Step Instructions
  1. In a blender, combine one can of chickpeas and one can of cannellini beans with their liquid. Blend until smooth and creamy, creating a thick base for your Chickpea and White Bean Soup. Once fully puréed, set the mixture aside to incorporate its deliciousness later.
  2. In a large pot, heat a drizzle of extra virgin olive oil over medium heat. Once hot, add minced onion, diced carrot, and celery. Sauté these veggies for about 5 minutes, stirring occasionally until the onion becomes translucent and everything softens, filling your kitchen with a warm aroma for your soup.
  3. Stir in the minced garlic, along with the dried herbs and red pepper flakes. Cook for an additional minute, allowing the garlic to release its fragrant aroma.
  4. Incorporate the puréed chickpeas and cannellini beans into the pot, along with vegetable broth. Season generously with salt and pepper, then stir well to combine. Bring the soup to a gentle simmer, allowing all the flavors to meld beautifully, about 5 minutes.
  5. Cover the pot and let the soup cook for 20 minutes on low heat, stirring occasionally to prevent sticking. Keep an eye on the consistency; if it thickens too much, feel free to add a bit more broth or water.
  6. Once the cooking time is complete, remove the pot from heat. Mix in freshly chopped parsley and a squeeze of lemon juice to brighten the flavors. Adjust the seasoning, adding more salt or pepper if needed.
  7. Ladle the warm, hearty soup into bowls and top with a drizzle of olive oil if desired. Serve your Chickpea and White Bean Soup hot alongside crusty bread or your favorite side.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 50gProtein: 15gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 8gSodium: 600mgPotassium: 800mgFiber: 12gSugar: 5gVitamin A: 300IUVitamin C: 10mgCalcium: 80mgIron: 4mg

Notes

Feel free to add your favorite veggies or grains for a personal touch. This soup can be stored in an airtight container for up to 5 days and freezes beautifully for up to 3 months.

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