Description
This Creamy Vegetable Soup with Chickpeas is a comforting and hearty dish, packed with fresh vegetables, plant-based ingredients, and a rich, creamy texture. It’s vegan-friendly, gluten-free (with substitutions), and perfect for those chilly days when you need something warming and filling. The combination of carrots, celery, peas, corn, and herbs, along with the addition of chickpeas or white beans, makes this soup a flavorful and satisfying meal.
Ingredients
Vegetables:
- 1 tbsp neutral oil (I used olive oil)
- 4 cloves of garlic, minced
- 1 medium white onion, chopped
- 3 medium carrots, chopped
- 4 stalks of celery, chopped
- ½ cup corn (I used frozen corn)
- 1 cup peas (I used frozen peas)
Sauce and Seasoning:
- 3 tbsp nutritional yeast
- 4 cups veggie broth
- 1/3 cup all-purpose flour (substitute with gluten-free flour)
- 1/3 cup dairy-free butter
- 1 cup unsweetened dairy-free milk (I used soy milk)
- 1 tsp salt
- ½ tsp pepper
- ½ tsp fresh rosemary (or ¼ tsp dried)
- ½ tsp fresh oregano (or ¼ tsp dried)
- ½ tsp fresh thyme (or ¼ tsp dried)
- 1 cup chickpeas or white beans (optional)
Instructions
- Sauté Aromatics: In a large pot, heat the neutral oil (or olive oil) over medium heat. Add the minced garlic and chopped onion and sauté for about 3-4 minutes until the onion becomes soft and translucent.
- Cook Vegetables: Add the chopped carrots, celery, corn, and peas to the pot. Sauté for another 5-7 minutes, stirring occasionally, until the vegetables start to soften.
- Make Roux: Push the vegetables to the side of the pot and add the dairy-free butter. Once melted, sprinkle the flour (or gluten-free flour) over the melted butter and whisk it together to form a paste. Cook the mixture for about 2 minutes, stirring constantly, to remove the raw flour taste.
- Add Liquid: Gradually add the veggie broth, stirring to incorporate the roux into the liquid. Pour in the dairy-free milk and stir well to combine, ensuring the mixture is smooth.
- Season and Simmer: Add the nutritional yeast, salt, pepper, rosemary, oregano, and thyme to the soup. Bring to a gentle simmer and let it cook for 15-20 minutes.
- Add Beans: If using, add the chickpeas or white beans to the soup and let them warm through for an additional 5-7 minutes.
- Adjust Consistency: If the soup is too thick, adjust with more vegetable broth or dairy-free milk. Taste and adjust seasoning if needed.
- Serve: Ladle the soup into bowls, garnish, and enjoy!
Notes
- For a heartier soup, add other vegetables like zucchini, spinach, or potatoes.
- If you like a spicy kick, increase cayenne pepper or add diced jalapeños.
- Enhance flavor with fresh herbs like thyme or bay leaves during simmering.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Simmer
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 200
- Sugar: 9g
- Sodium: 500mg
- Fat: 8g
- Saturated Fat: 2g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 7g
- Protein: 6g
- Cholesterol: 0mg
