Get Well Fast Chickpea and Rice Soup

This is a soup I like to always have in the freezer. It’s just what I need if I’ve caught a cold or just feel a little off.

SOY-FREE, GLUTEN-FREE, OIL-FREE

TOTAL PREP TIME: 15 minutes

TOTAL COOKING TIME: 60 minutes to 75 minutes for stove top, 6 to 8 hours for slow cooker

YIELD: 6 servings

INGREDIENTS:

• 3 cups (492 g) cooked chickpeas or 2 cans (15 ounces, or 425 g each), rinsed and drained
• 7 cloves garlic, minced
• 2 cups (260 g) diced carrots (peeled if not organic)
• 1 cup (100 g) diced celery
• 1/4 cup (24 g) veggie bouillon
• 2 bay leaves
• 3 sprigs fresh thyme or 1 teaspoon dried
• 1 sprig fresh rosemary or 1/2 teaspoon ground
• 10 cups (2.4 L) water
• 1 cup (185 g) brown rice
• 1/2 cup (48 g) nutritional yeast
• Salt and pepper, to taste

INSTRUCTIONS:

FOR STOVE-TOP 

1. Add everything except the nutritional yeast, salt, and pepper to a large stockpot.
2. Bring to a boil and then decrease the heat to low. Cook until the rice is done, about 45 to 60 minutes.
3. Stir in the nutritional yeast, salt, and pepper. Taste and adjust seasonings as needed.
4. Remove the bay leaves and herb sprigs.
5. Serve and freeze the leftovers for later use. Optional: add extra fresh garlic to the soup before freezing.

FOR SLOW COOKER

1. Use 8 cups (1.9 L) water and 3 cups (585 g) cooked brown rice instead of raw rice.
2. Add everything except the cooked brown rice, nutritional yeast, salt, and pepper to a 6-quart (5.7 L) slow cooker.
3. Cook for 6 to 8 hours on low.
4. Add the cooked brown rice, nutritional yeast, and salt and pepper to taste.
5. Optional: Add extra fresh garlic if desired.

NUTRITIONAL INFORMATION:

PER 1 1/2-CUP (355 ML) SERVING

• 272.5 calories; 3.0 g total fat; 0.2 g saturated fat; 11.9 g protein; 34.3 g carbohydrate; 8.3 g dietary fiber; 0 mg cholesterol.

FANCY BEAN SUBSTITUTES:

• Scarlet Runner Beans, Tepary, Good Mother Stallard

MORE ABOUT THIS SOUP:

Get Well Fast Chickpea and Rice Soup is a flavorful and wholesome soup that combines the goodness of chickpeas, rice, vegetables, and aromatic herbs and spices. It is specifically designed to help boost the immune system and provide nourishment during times of illness or when you need a comforting meal.

The soup features protein-rich chickpeas, which provide essential nutrients and contribute to the soup’s heartiness. Chickpeas are a good source of plant-based protein, fiber, and various vitamins and minerals, including folate, iron, and zinc, which can support overall health and well-being.

The addition of rice to the soup provides energy and comfort, making it a satisfying meal option. Rice is easily digestible and can provide a gentle source of carbohydrates to help replenish energy levels and support recovery.

The soup also contains a variety of vegetables, such as carrots and celery which add both flavor and nutrition. These vegetables contribute vitamins, minerals, and antioxidants that can help support the immune system and provide essential nutrients for overall health.

The herbs and spices used in the soup, such as garlic, ginger, and turmeric, not only enhance the flavor but also offer potential health benefits. Garlic and ginger have been traditionally used for their immune-boosting and anti-inflammatory properties, while turmeric is known for its anti-inflammatory and antioxidant effects.

Overall, Get Well Fast Chickpea and Rice Soup is a comforting and nourishing option that can help support the healing process during times of illness. Its combination of protein-rich chickpeas, nourishing rice, vegetables, and immune-boosting herbs and spices makes it a delicious and wholesome choice for anyone in need of a warm and comforting meal.