Mediterranean · lunch, dinner
Lemony Chickpea Soup with Dill
Video by Rainbow Plant Life on YouTube · Open on YouTube
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: Soy. Check labels on stock, sauces and spice mixes.
Two cans of chickpeas plus spinach give about 15 g of fibre and 19 g of protein a bowl, and blending one can with oat milk makes it creamy with no cream or butter.
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Ingredients 21
Method
Tap a time to watch that step in the video.
- Rinse the rice until the water runs nearly clear. Drain and rinse both cans of chickpeas, keeping one can for the pot and putting the other in a blender or food processor. 0:17
- Heat the olive oil in a Dutch oven over medium-high heat. Cook the carrots and onion with a few pinches of salt, stirring now and then, for about 10 minutes until soft and lightly golden. 1:29
- Add the garlic for 2 minutes, then stir in the tomato paste, oregano, coriander, turmeric and chilli flakes for 1–2 minutes until the paste turns brick red (add a splash of broth if it sticks). 2:57
- Stir in the rice for a minute, then add one can of chickpeas, ¼ tsp salt, pepper, the broth and half the dill. Bring to the boil, cover and simmer on low for 15 minutes until the rice is soft. 3:22
- Meanwhile blend the second can of chickpeas with the plant milk, lemon zest, 2 tbsp lemon juice, nutritional yeast, miso, 1 tsp salt and pepper until smooth and creamy. 4:22
- Stir the purée and spinach into the soup and simmer 1–2 minutes until it thickens and the greens wilt. 6:08
- Off the heat, stir in the rest of the dill and lemon juice, adjust salt and pepper, and serve with a drizzle of olive oil. 6:26
Tip. Basil or parsley can replace the dill. Keeps 5–6 days in the fridge or 3–4 months frozen; reheat gently, stirring. The cook serves it with crusty bread (roast potatoes keep it gluten-free).
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 44%
- Protein 15%
- Fat 41%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 43% of the 55 g of net carbs come from the chickpeas. To cut carbs, try a smaller portion with extra leafy or other non-starchy vegetables.
One serve has about 58% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High112%
134 µg a serve, mostly from spinach (77%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B12 High97%
2.3 µg a serve, mostly from nutritional yeast (95%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Folate High96%
383 µg a serve, mostly from chickpeas (54%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B6 High87%
1.5 mg a serve, mostly from nutritional yeast (68%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin A High79%
710 µg a serve, mostly from carrots (82%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Iron High34%
6.1 mg a serve, mostly from chickpeas (57%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc High31%
3.4 mg a serve, mostly from chickpeas (54%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E High31%
4.7 mg a serve, mostly from olive oil (43%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Magnesium High29%
123 mg a serve, mostly from chickpeas (47%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin C High28%
25 mg a serve. An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Potassium High24%
1140 mg a serve, mostly from chickpeas (31%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Selenium High22%
12 µg a serve, mostly from chickpeas (37%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Omega-3 Source18%
0.3 g a serve, mostly from olive oil (37%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Calcium Source15%
197 mg a serve, mostly from chickpeas (30%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Show the other 1
Vitamin D2%
0.3 µg a serve, mostly from creamy unsweetened plant milk (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Rainbow Plant Life; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.