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–+ servings
Creamy Zucchini and Chickpea Soup – vegetarian recipe
Stav Kogan

Creamy Zucchini and Chickpea Soup

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.
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 serving
Calories: 200

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 (0.3 fl oz) ground cumin
  • Pinch cayenne
  • ¾ tsp (3.75 ml / 0.1 fl oz) sea salt
  • ½ tsp (2.5 ml / 0.1 fl oz) freshly ground black pepper
  • ½ cup (120 ml / 4.1 fl oz) chopped raw walnuts
  • 1 cup (240 ml) parsley, including stems, roughly chopped
  • Juice of 2 lemons
  • For an extra-creamy texture, soak the raw walnuts in hot water for 30 minutes before blending. Drain well before adding to the soup.
  • 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.

Method
 

  1. Heat olive oil in a heavy-bottomed soup pot over medium heat.
  2. Add the onion, celery, and two cloves of the chopped garlic.
  3. Sauté for about 3 minutes, until the onion is soft and translucent.
  4. Pour in 3 cups / 710 ml of water and add the zucchini, chickpeas, cumin, cayenne, salt, and pepper.
  5. Bring the mixture to a simmer.
  6. Cover the pot, reduce the heat to low, and cook for 10 to 15 minutes, or until the vegetables are tender.
  7. Carefully transfer the soup to a blender.
  8. Add the remaining clove of chopped garlic, walnuts, parsley, and lemon juice.
  9. Blend until completely smooth, working in batches if necessary to avoid overfilling.
  10. Serve immediately while hot, or chill to enjoy cold.
  11. Garnish with a drizzle of olive oil, a sprinkle of smoked paprika, or some toasted pumpkin seeds for added flavor and crunch.

Nutrition

Calories: 200kcalCarbohydrates: 23gProtein: 6gFat: 10g

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