Leek and Chickpea Soup
Warm, hearty, and brimming with wholesome ingredients, this Leek and Chickpea Soup is the perfect comfort food for any season. Featuring tender leeks, protein-packed chickpeas, and a medley of carrots, celery, and potatoes, this nourishing recipe is gently seasoned with aromatic thyme, a bay leaf, and a splash of fresh lemon juice for a bright finish. Ready in under an hour, it’s a versatile, one-pot meal that’s ideal for cozy family dinners or make-ahead meal prep. Creamy yet chunky, thanks to a quick blend, this soup is not only satisfying but also packed with fiber and plant-based goodness. Garnished with fresh parsley, it’s a vibrant dish that’s as visually appealing as it is delicious. Perfectly suited for vegans and vegetarians, this easy leek soup recipe will quickly become a staple on your menu!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 3 leeks
- 3 garlic cloves
- 2 carrots
- 2 celery stalks
- 2 cups chickpeas (canned, drained and rinsed)
- 4 cups vegetable broth
- 1 potato
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 0.5 teaspoon black pepper (freshly ground)
- 1 tablespoon lemon juice (freshly squeezed)
- 2 tablespoons fresh parsley (chopped, for garnish)
Instructions
Begin by preparing the vegetables. Cut the leeks lengthwise, rinse thoroughly to remove any grit, and slice them into thin rounds. Mince the garlic cloves, and dice the carrots, celery, and potato into small, bite-sized pieces.
In a large soup pot, heat the olive oil over medium heat.
Add the sliced leeks to the pot and sauté for 5-7 minutes until they soften and become fragrant, stirring occasionally to prevent burning.
Stir in the minced garlic and cook for another 1-2 minutes until fragrant.
Add the diced carrots and celery to the pot and cook for 5 minutes, stirring occasionally.
Stir in the chickpeas, diced potato, thyme, and bay leaf. Mix well to combine all the flavors.
Pour in the vegetable broth, and season with salt and black pepper. Bring the mixture to a boil over high heat.
Once boiling, reduce the heat to low, cover the pot, and let the soup simmer for 25-30 minutes, or until the vegetables are tender.
Remove the bay leaf from the pot and use an immersion blender to blend the soup slightly, leaving some chunks for texture. Alternatively, you can transfer half the soup to a blender, blend until smooth, and return it to the pot.
Stir in the freshly squeezed lemon juice to brighten the flavors.
Taste and adjust the seasoning with additional salt or pepper if needed.
Serve the soup hot, garnished with fresh chopped parsley.
Nutrition Facts
Calories |
382 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.5 g | 15% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1316 mg | 57% | |
| Total Carbohydrate | 60.2 g | 22% | |
| Dietary Fiber | 12.6 g | 45% | |
| Total Sugars | 13.1 g | ||
| Protein | 13.6 g | 27% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 164 mg | 13% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 1240 mg | 26% | |
*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.
