Ingredients
- Olive Oil: 2 tablespoons, extra virgin for best flavor
- Onion: 1 large, yellow or white, finely chopped (about 1 ½ cups)
- Carrots: 2 medium, peeled and diced (about 1 cup)
- Celery Stalks: 2 medium, diced (about 1 cup)
- Garlic: 4-5 cloves, minced (or 1 ½ teaspoons garlic powder)
- Dried Oregano: 1 ½ teaspoons
- Dried Thyme: 1 teaspoon
- Smoked Paprika: 1 teaspoon (sweet or hot, to your preference)
- Ground Cumin: ½ teaspoon
- Red Pepper Flakes: ¼ – ½ teaspoon (optional, for a touch of heat)
- Vegetable Broth: 6 cups (low sodium preferred)
- Diced Tomatoes: 1 can (14.5 oz / 400g), undrained
- Chickpeas (Garbanzo Beans): 2 cans (15 oz / 425g each), rinsed and drained
- Bay Leaf: 1 large
- Fresh Spinach or Kale: 2-3 cups, roughly chopped (optional, for added greens)
- Lemon Juice: 1-2 tablespoons, freshly squeezed
- Salt: To taste (start with ¾ teaspoon if using low-sodium broth)
- Black Pepper: To taste (start with ½ teaspoon freshly ground)
- Fresh Parsley or Cilantro: ¼ cup, chopped, for garnish (optional)
Instructions
- Sauté the Aromatics:
- Place a large pot or Dutch oven over medium heat. Once hot, add the olive oil.
- Add the chopped onion, diced carrots, and diced celery (this combination is often called a mirepoix). Sauté for 7-10 minutes, stirring occasionally, until the vegetables soften and the onion becomes translucent. This step is crucial for building a deep flavor base. Don’t rush it!
- Bloom the Spices:
- Add the minced garlic, dried oregano, dried thyme, smoked paprika, ground cumin, and red pepper flakes (if using) to the pot with the softened vegetables.
- Stir constantly for about 1-2 minutes until the spices become fragrant. This process, known as “blooming,” enhances their flavor significantly. Be careful not to burn the garlic or spices.
- Combine Main Ingredients:
- Pour in the vegetable broth, scraping up any browned bits from the bottom of the pot (this is called deglazing and adds more flavor).
- Add the can of diced tomatoes (undrained), the rinsed and drained chickpeas, and the bay leaf.
- Stir everything together well to combine.
- Simmer to Perfection:
- Bring the soup to a gentle boil, then reduce the heat to low.
- Cover the pot and let the soup simmer for at least 20-25 minutes. This allows all the flavors to meld together beautifully. For an even richer flavor, you can let it simmer for up to 40 minutes.
- Optional Creaminess Boost:
- If you prefer a slightly creamier texture without adding dairy, you can carefully remove about 1-2 cups of the soup (try to get a good mix of chickpeas and liquid) and transfer it to a blender. Blend until smooth, then pour it back into the pot.
- Alternatively, you can use an immersion blender directly in the pot for a few pulses, being careful not to over-blend if you still want some whole chickpeas. You can also simply mash some of the chickpeas against the side of the pot with a spoon.
- Add Greens (If Using):
- If you’re incorporating fresh spinach or kale, stir it into the soup during the last 5 minutes of simmering. The greens will wilt down considerably.
- Final Seasoning and Brightening:
- Remove the bay leaf from the soup.
- Stir in the fresh lemon juice. This brightens all the flavors and adds a lovely finishing touch.
- Taste the soup and adjust seasoning as needed. Add more salt, black pepper, or even a pinch more red pepper flakes if desired. The amount of salt will depend heavily on the saltiness of your broth.
- Serve and Garnish:
- Ladle the hot soup into bowls.
- Garnish with freshly chopped parsley or cilantro, if using. A drizzle of good quality olive oil or a dollop of vegan yogurt can also be delicious.
Nutrition
- Serving Size: One Normal Portion
- Calories: 280-350