Israeli Bean Soup
Warm your soul with a hearty bowl of Israeli Bean Soup, a nourishing and aromatic dish that's perfect for cozy nights or meal prepping. This traditional recipe features a wholesome blend of creamy white beans and nutty chickpeas, slow-simmered with a medley of sautéed vegetables, fragrant spices like cumin, paprika, and turmeric, and a splash of zesty lemon juice for a bright finish. The rich tomato base complements the earthy flavors, while a fresh sprinkle of parsley adds a vibrant touch. Simple yet full of depth, this vegetarian soup is both comforting and protein-packed, making it an ideal option for plant-based eaters and soup lovers alike. Serve it with crusty bread or spooned over rice for a satisfying, nutrient-rich meal that doubles as a delicious cultural experience.
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Recipe Information
Ingredients
- 1 cup dried white beans (e.g., cannellini or great northern)
- 0.5 cup dried chickpeas
- 2 tablespoons olive oil
- 1 large yellow onion, finely chopped
- 2 medium carrots, diced
- 2 medium celery stalks, diced
- 3 cloves garlic cloves, minced
- 2 tablespoons tomato paste
- 1 teaspoon cumin powder
- 1 teaspoon paprika
- 0.5 teaspoon ground turmeric
- 8 cups vegetable broth
- 0.25 cup fresh parsley, chopped
- 2 tablespoons fresh lemon juice
- 1 teaspoon kosher salt
- 0.5 teaspoon black pepper
- 1 bay leaf
Instructions
Rinse the dried white beans and chickpeas thoroughly. Place them in a bowl, cover with water, and soak overnight (8-12 hours). Drain and rinse before cooking.
In a large soup pot or Dutch oven, heat the olive oil over medium heat.
Add the chopped onion, diced carrots, and diced celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened and the onion is translucent.
Add the minced garlic and cook for another 1-2 minutes until fragrant.
Stir in the tomato paste, cumin powder, paprika, and ground turmeric. Cook for about 1 minute to toast the spices and enhance their flavor.
Add the soaked beans and chickpeas to the pot, followed by the vegetable broth and the bay leaf. Stir to combine.
Bring the soup to a boil over high heat, then reduce the heat to low and simmer, partially covered, for 1.5 to 2 hours, or until the beans are tender. Check occasionally and add more broth or water if needed.
Once the beans are cooked, remove the bay leaf. Stir in the fresh parsley, lemon juice, kosher salt, and black pepper.
Taste the soup and adjust seasoning as needed. Serve hot with crusty bread or over rice.
Nutrition Facts
Calories |
365 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.9 g | 11% | |
| Saturated Fat | 1.3 g | 7% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 882 mg | 38% | |
| Total Carbohydrate | 57.5 g | 21% | |
| Dietary Fiber | 13.8 g | 49% | |
| Total Sugars | 10.2 g | ||
| Protein | 17.8 g | 36% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 157 mg | 12% | |
| Iron | 5.8 mg | 32% | |
| Potassium | 1581 mg | 34% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
