Looking for a soup that’s as nourishing as it is delicious? Meet your new favorite! This Creamy Zucchini and Chickpea Soup is a powerhouse of plant-based goodness. It’s velvety smooth, bursting with the bright flavors of fresh parsley and zesty lemon, and designed to leave you feeling refreshed and revitalized. Whether you enjoy it warm on a chilly evening or chilled on a sunny day, this soup is a simple, elegant way to cleanse and refuel.
Ingredients
• 1 Tbsp / 15 ml extra virgin olive oil
• ½ medium yellow onion, chopped
• 3 ribs celery, finely chopped
• 3 cloves garlic, chopped, divided
• 1 small zucchini, chopped
• 2 cups cooked chickpeas or 1 15-oz / 440 ml can, drained and rinsed
• 1½ tsp / 7.5 ml ground cumin
• Pinch cayenne
• ¾ tsp / 3.75 ml sea salt
• ½ tsp / 2.5 ml freshly ground black pepper
• ½ cup / 120 ml chopped raw walnuts
• 1 cup / 240 ml parsley, including stems, roughly chopped
• Juice of 2 lemons
Instructions
1. Heat olive oil in a heavy-bottomed soup pot over medium heat. Add the onion, celery, and two cloves of the chopped garlic. Sauté for about 3 minutes, until the onion is soft and translucent.
2. Pour in 3 cups / 710 ml of water and add the zucchini, chickpeas, cumin, cayenne, salt, and pepper. Bring the mixture to a simmer.
3. Cover the pot, reduce the heat to low, and cook for 10 to 15 minutes, or until the vegetables are tender.
4. Carefully transfer the soup to a blender. Add the remaining clove of chopped garlic, walnuts, parsley, and lemon juice. Blend until completely smooth, working in batches if necessary to avoid overfilling.
5. Serve immediately while hot, or chill to enjoy cold.
Nutritional Information
• Serving Size: 1 cup
• Calories: 200
• Protein: 6 g
• Carbs: 23 g
• Total Fat: 10 g
• Saturated Fat: 1 g
• Fiber: 5 g
• Sodium: 364 mg
• Cholesterol: 0 mg
Pro Tips
• For an extra-creamy texture, soak the raw walnuts in hot water for 30 minutes before blending. Drain well before adding to the soup.
• Garnish with a drizzle of olive oil, a sprinkle of smoked paprika, or some toasted pumpkin seeds for added flavor and crunch.
• This soup is fantastic for meal prep! Store it in an airtight container in the fridge for up to 4 days. It’s delicious reheated or served chilled.
FAQ
Q: How can I add more plant-based protein to this soup
A: To boost the protein, consider blending in a half cup of shelled edamame or a scoop of unflavored plant-based protein powder. You can also serve the soup topped with roasted pumpkin seeds or stir in cooked quinoa after blending for a heartier meal.
Q: Is there a nut-free alternative to walnuts for creaminess
A: Absolutely! For a creamy, nut-free version, substitute the walnuts with a half cup of raw sunflower seeds (soaked in hot water for 30 minutes and drained) or a quarter cup of tahini. Both options will create a wonderfully smooth texture.
Q: Can I freeze this zucchini and chickpea soup
A: Yes, this soup freezes beautifully, making it perfect for vegetarian meal prep. Allow the soup to cool completely, then pour it into freezer-safe containers, leaving some room for expansion. It will keep well for up to 3 months. Thaw in the refrigerator and reheat gently on the stove.
Q: Can I use a different bean instead of chickpeas
A: Certainly. While chickpeas provide a lovely nutty flavor, you can easily substitute them with an equal amount of cannellini beans or great northern beans. They will blend just as smoothly and create a delicious, creamy vegetarian soup.
