Vegetarian Canja
Warm, hearty, and full of vibrant flavors, this Vegetarian Canja is a plant-based twist on the traditional Portuguese comfort soup. Loaded with wholesome vegetables like carrots, celery, potatoes, and cabbage, it’s simmered with aromatic garlic, bay leaf, and a hint of lemon zest for a bright, refreshing finish. Protein-rich chickpeas and tender white rice make this dish satisfying and nourishing, while fresh parsley adds an herby garnish. Perfect for cozy dinners or meal prep, this one-pot wonder is ready in just an hour and serves six hearty portions. Ideal for vegetarians, this recipe is a nutritious bowl of comfort packed with fiber, flavor, and soul.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large, chopped onion
- 2 medium, diced carrots
- 2 diced celery stalks
- 3 cloves, minced garlic
- 2 medium, peeled and diced potatoes
- 1 cup, shredded cabbage
- 6 cups vegetable broth
- 1 whole bay leaf
- 0.75 cup white rice
- 1 can (15 ounces), drained and rinsed chickpeas
- 1 teaspoon lemon zest
- 0.25 cup, chopped fresh parsley
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion, diced carrots, and celery to the pot and sauté for about 5 minutes until the vegetables are softened.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the diced potatoes and shredded cabbage, stirring to combine with the vegetables.
Pour in the vegetable broth and add the bay leaf to the pot.
Bring the soup to a boil, then reduce the heat to low and let it simmer for about 10 minutes.
Add the white rice to the pot and continue to simmer for another 20 minutes, or until the rice is cooked through and the vegetables are tender.
Stir in the drained and rinsed chickpeas, lemon zest, salt, and black pepper.
Simmer for an additional 5 minutes to heat the chickpeas through.
Remove the bay leaf from the pot and discard.
Serve the vegetarian canja hot, garnished with fresh chopped parsley.
Nutrition Facts
Calories |
303 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.0 g | 10% | |
| Saturated Fat | 1.3 g | 7% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 920 mg | 40% | |
| Total Carbohydrate | 50.0 g | 18% | |
| Dietary Fiber | 8.9 g | 32% | |
| Total Sugars | 8.9 g | ||
| Protein | 10.7 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 95 mg | 7% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 960 mg | 20% | |
*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.
