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Winter Vegetable Soup with Chickpeas and Wild Rice

Winter Vegetable Soup with Chickpeas & Wild Rice (vegan & gluten-free)

Wild rice and chickpeas add a healthy dose of protein to this simple and satisfying winter vegetable soup. Top with loads of fresh parsley, spinach or kale. This is a vegan soup recipe which also happens to be gluten free.

Course Main Course, Soup
Cuisine American
Keyword vegetable soup
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 4 people
Calories 316 kcal
Author Heidi Richter

Ingredients

  • 2 tbsp olive oil
  • 1 yellow onion diced
  • 3 cloves garlic chopped
  • 1 large carrot diced
  • 1 stalk celery diced
  • 1 medium parsnip diced
  • 1 medium leek sliced, white part only
  • good splash of sherry cooking wine or white wine
  • 1/2 cup wild rice uncooked
  • 1/2 tsp whole celery seed
  • 1 bay leaf
  • sea salt & fresh black pepper to taste
  • 6 cups vegetable broth
  • 1 1/2 cups cooked chickpeas
  • fresh chopped parsley

Instructions

  1. Heat the olive oil in a medium pot. Add the diced onion, garlic, carrot, celery, parsnip and leek and cook, stirring frequently, over medium high heat, or until the vegetables are tender and slightly browned (about 5 minutes).

  2. De-glaze the pot with a splash of sherry cooking wine. Stir in the wild rice, celery seed and bay leaf. Add the vegetable broth and stir to combine.

  3. Bring to a boil. Reduce the heat and allow to simmer for 30-35 minutes, stirring occasionally, until the rice is cooked. Stir in the chickpeas and season with salt and pepper to taste.

  4. Serve with a generous helping of chopped fresh parsley, spinach or kale.

Recipe Notes

Parsnip can be exchanged for either additional carrot or diced new potatoes. WIld rice can be substituted for white or brown rice, however, cooking times will need to be adjusted to compensate. Use the package instructions for directions to estimate cooking times for your particular type of rice.

Nutrition Facts
Winter Vegetable Soup with Chickpeas & Wild Rice (vegan & gluten-free)
Amount Per Serving
Calories 316 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1g6%
Sodium 1437mg62%
Potassium 548mg16%
Carbohydrates 51g17%
Fiber 9g38%
Sugar 11g12%
Protein 10g20%
Vitamin A 3686IU74%
Vitamin C 14mg17%
Calcium 81mg8%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet. This is an approximation of the nutrition offered in this recipe, and is created using a nutrition calculator. I am not a nutritionist and cannot guarantee accuracy. If your health depends on nutrition information, please calculate again with your preferred calculator.