Vegetarian Vegan Chickpea Vegetable Soup Low Sodium Recipes

VEGETARIAN VEGAN CHICKPEA VEGETABLE SOUP (LOW SODIUM)

Vegetarian Vegan Chickpea Vegetable Soup (Low Sodium) image

This is vegetarian or Vegan depending on if you add cheese. I don't like cheese, but my husband and children add parmesan. I took an existing recipe and tweaked it a lot to make it flavorful enough.

Provided by Chef TanyaW

Categories < 4 Hours

Time 1h50m

Yield 8 , 8 serving(s)

Number Of Ingredients 19

Ingredients

2 whole cloves
1 onion, diced
1 lb dried garbanzo beans, soaked overnight (reserve liquid for broth, I personally can't stand canned, but if you like it, be my guest)
8 cups garbanzo bean liquid (if you don't have 8 cups, add water to make up the difference)
1 sprig rosemary, plus 1 teaspoon finely chopped leaves (may sub 2 tsp dry basil and 2 tsp oregano)
6 garlic cloves, minced
2 bay leaves, dry
2 tablespoons extra virgin olive oil
1/2 tablespoon salt
1 small parmesan rind, plus 1/2 cup freshly grated Parmesan (for those who like or eat cheese)
1 (14 1/2 ounce) can diced tomatoes
4 medium carrots, sliced into 1/4-inch rounds
3 celery ribs, sliced 1/4-inch thick
2 roma tomatoes, diced
1 cup mushroom, diced
1/2 lb broccoli, cut in smallish pieces
1/4 cup lemon juice (fresh or refrigerated)
2 teaspoons black pepper
1 tablespoon kirkland organic no salt seasoning (or another no salt seasoning mix)

Steps:

Put cloves, onions, garbanzo beans, rosemary, garlic, garbanzo water/water, bay leaves, olive oil, and salt, in a large pan. Bring to a boil over high heat, then reduce heat to medium low, and simmer for 60 minutes (90 minutes if you prefer softer beans).
Add the tomatoes, carrots, celery, mushroom, and broccoli. Cover loosely, and simmer until the vegetables are soft, about 25 minutes longer. While soup simmers, add the chopped rosemary, lemon juice, pepper, and No Salt Seasoning.
Season the soup to taste and ladle into bowls. Sprinkle with Parmesan (if you eat/like cheese).

Nutrition Facts : Calories 288.6, Fat 7.3, SaturatedFat 0.9, Sodium 498.3, Carbohydrate 45.8, Fiber 13.2, Sugar 11, Protein 13.4

VEGAN KALE AND CHICKPEA SOUP

Vegan Kale and Chickpea Soup image

A warm vegan soup that my whole family loves. Totally quick and easy, and super healthy to boot! Add more kale if you don't have picky eaters! Four cups of kale and curry is on the mild side, you can always add more to your taste. We've also served this over leftover pasta for the kids. They love it!

Provided by rgansle

Categories Soups, Stews and Chili Recipes Soup Recipes Beans and Peas

Time 45m

Yield 4

Number Of Ingredients 9

Ingredients

cooking spray
1 teaspoon minced garlic
¼ cup minced onion
1 quart vegetable broth, divided
4 cups chopped kale leaves
1 (15 ounce) can chickpeas (garbanzo beans), drained and rinsed
1 cube vegetable bouillon (such as Edward and Sons® Gluten-free)
¼ teaspoon curry powder
1 cup almond milk

Steps:

Spray the inside of a stockpot with cooking spray; place over medium heat. Cook and stir garlic in the stockpot until lightly browned, 2 to 3 minutes. Add onion and about 2 tablespoons vegetable broth to garlic; cook and stir until onion is translucent, 5 to 10 minutes.
Stir kale into onion mixture; cook until slightly wilted, 3 to 4 minutes. Add chickpeas, remaining vegetable broth, vegetable bouillon, and curry powder; bring to a boil. Reduce heat and simmer until heated through, about 15 minutes. Add almond milk and cook until heated through, 2 to 3 minutes.

Nutrition Facts : Calories 169.1 calories, Carbohydrate 31 g, Fat 2.5 g, Fiber 5.9 g, Protein 7.1 g, SaturatedFat 0.2 g, Sodium 741.1 mg, Sugar 5.5 g

VEGAN CHICKPEA NOODLE SOUP

Vegan Chickpea Noodle Soup image

Chickpea noodle soup is quick and easy vegan comfort food at its finest. Don't shy away from browning the vegetables in the second step. It adds a lot of flavor. And make sure to use a really good vegetable broth.

Provided by Taylerand20

Categories Soups, Stews and Chili Recipes Soup Recipes Noodle Soup Recipes

Time 1h

Yield 10

Number Of Ingredients 13

Ingredients

2 tablespoons olive oil
3 large carrots, diced
3 stalks celery, diced
1 large yellow onion, diced
5 cloves garlic, minced
12 cups vegetable broth
2 teaspoons herbes de Provence
3 dried bay leaves
½ teaspoon ground black pepper, or more to taste
1 (12 ounce) package wide vegan noodles
2 (15 ounce) cans chickpeas, drained and rinsed
½ cup chopped fresh parsley
1 tablespoon fresh lemon juice

Steps:

Warm olive oil in large, heavy pot over medium-high heat. Add carrots, celery, and onion and cook, stirring only occasionally, until lightly browned in spots and starting to get tender, about 10 minutes. Stir in garlic and cook 1 minute more.
Add broth, herbes de Provence, bay leaves, and black pepper to the pot with the vegetables and bring to a boil. Simmer, uncovered, for 10 minutes.
While broth simmers, bring a pot of well-salted water to a boil and cook noodles until tender but still firm to the bite, about 7 minutes or according to package directions. Drain and toss noodles with a small amount of oil to prevent sticking.
Remove soup from heat and stir in chickpeas, parsley, and lemon juice. Ladle soup into bowls, adding noodles to each bowl right before serving.

Nutrition Facts : Calories 276.4 calories, Carbohydrate 47.4 g, Cholesterol 28.2 mg, Fat 5.6 g, Fiber 6 g, Protein 9.4 g, SaturatedFat 0.9 g, Sodium 753.7 mg, Sugar 6.2 g

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