Print

Vegan Chickpea Vegetable Chowder


  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 minutes
  • Yield: 5

Description

This hearty soup is a take on classic vegetable chowder. It’s made with a base of chickpeas, carrot and yellow potato for a hearty and satisfying soup that’s full of protein, fibre, vitamins and minerals. This soup is vegan, gluten-free, oil-free and sugar-free.


Ingredients

  • 1 heaping cup chopped white onion (175 g)
  • 1 cup chopped celery (150 g)
  • 4 cloves garlic
  • 1 tsp each dried thyme and oregano
  • 2 heaping cups peeled and diced yellow potatoes (340 g)
  • 2 cups peeled and diced carrots (300 g)
  • 4 1/2 cups vegetable broth
  • 1 19 oz can chickpeas, rinsed and drained (approx. 2 cups, 330 g)
  • 1 tbsp fresh lemon juice
  • 1/2 tsp each sea salt and black pepper
  • 1/2 cup lightly packed, finely chopped parsley

Instructions

  1. Cook the onions, garlic and celery in 1/4 cup of the vegetable broth for about 5 minutes. Add more broth if needed so it’s doesn’t stick.
  2. Add the oregano and thyme, stir and cook for 1 more minute.
  3. Add the rest of the ingredients except for the parsley and simmer for 15-20 minutes until the potatoes and carrots are tender.
  4. Transfer about 1/2 the soup to a blender and puree until smooth and creamy.
  5. Stir in the parsley and serve right away. Any leftovers can be store in the fridge for up to 5 days or in the freezer for up to 3 months.

Nutrition

  • Serving Size: 400 g (approx. 1/5th of recipe)
  • Calories: 168
  • Fat: 2 g
  • Carbohydrates: 31 g
  • Fiber: 7 g
  • Protein: 7 g
Pin123K
Share1K
Share1
Tweet
Yum107