Vegan Canja

Nutriscore Rating: 75/100

Discover the comforting warmth of Vegan Canja, a plant-based twist on the traditional Portuguese chicken soup. Packed with wholesome vegetables like carrots, celery, and zucchini, along with creamy coconut milk and tender long-grain rice, this nourishing soup delivers hearty flavors in every spoonful. Protein-rich chickpeas replace meat, while aromatic bay leaves and fresh parsley elevate the broth with herbal notes. A splash of lemon juice brings a zesty brightness to this dairy-free, gluten-free delight. Perfect for cozy dinners or meal prep, this Vegan Canja comes together in under an hour and serves up a healthy, satisfying meal that’s as good for the soul as it is for the body.

Recipe Information

• Prep Time: 15 min
• Cook Time: 45 min
• Total Time: 1 hr
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

15 items

• 2 tablespoons olive oil
• 1 medium onion, diced
• 3 garlic cloves, minced
• 1 large carrot, diced
• 2 stalks of celery, diced
• 1 medium zucchini, diced
• 6 cups vegetable broth
• 1 cup cooked chickpeas
• 0.5 cup long-grain rice
• 1 cup coconut milk
• 2 bay leaves
• 0.25 cup fresh parsley, chopped
• 2 tablespoons lemon juice
• 1 teaspoon salt
• 0.5 teaspoon black pepper

📝 Instructions

11 steps

1. In a large pot, heat the olive oil over medium heat.

2. Add the diced onion and minced garlic, and sauté for about 5 minutes until the onion becomes translucent.

3. Add the diced carrot, diced celery, and diced zucchini to the pot. Cook for another 5 minutes, stirring occasionally.

4. Pour in the vegetable broth and bring it to a gentle boil.

5. Add the cooked chickpeas, long-grain rice, coconut milk, and bay leaves to the pot. Stir to combine.

6. Reduce the heat to low, cover the pot, and let it simmer for about 25-30 minutes, or until the rice is tender.

7. Stir occasionally to prevent the rice from sticking to the bottom of the pot.

8. Once the rice is cooked, remove the bay leaves.

9. Add the chopped fresh parsley and lemon juice, and stir well to incorporate.

10. Season the soup with salt and black pepper to taste.

11. Serve hot, and enjoy your delicious Vegan Canja!

Nutrition Facts

1 serving (664.6g)

Calories		383
% Daily Value*
Total Fat		12.0 g	15%
	Saturated Fat	2.0 g	10%
	Polyunsaturated Fat	1.3 g
Cholesterol		0 mg	0%
Sodium		1399 mg	61%
Total Carbohydrate		59.1 g	22%
	Dietary Fiber	11.3 g	40%
	Total Sugars	16.6 g
Protein		14.0 g	28%
Vitamin D		0.0 mcg	0%
Calcium		152 mg	12%
Iron		4.7 mg	26%
Potassium		1337 mg	28%

*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.

Source of Calories

Fat: 428 cal (26.9%%)

Protein: 220 cal (13.9%%)

Carbs: 943 cal (59.2%%)