Creamy Vegan Lemon Chickpea Orzo Soup
Creamy vegan lemon chickpea orzo soup is a bright, avgolemono-inspired stovetop soup made with chickpeas, tender orzo, and fresh lemon juice and zest. Blended cashews make it ultra creamy, and it’s ready in about 30 minutes. This recipe makes enough for four small starter servings or two large meal-size bowls.
Servings: 4
Calories: 303kcal
Equipment
- high speed blender
Ingredients
- 1 Tablespoon extra virgin olive oil
- ½ cup onion diced
- 2 cloves garlic minced
- ½ cup carrots diced
- ½ cup celery diced
- 4 cups vegetable broth
- 1 bay leaf
- 1 Tablespoon lemon zest
- 3 Tablespoons lemon juice
- ½ cup raw cashews*
- ½ cup water
- 1-15 ounce can chickpeas (1½ cups) rinsed and drained
- ⅓ cup orzo (gluten-free, if necessary)
- salt and pepper to taste
Instructions
- In a large pot, heat the olive oil over medium heat.1 Tablespoon extra virgin olive oil
- Add the onion and saute for a few minutes until soft and slightly translucent. Then add the garlic and saute for 30 more seconds. Next add the carrots and celery and saute about 2 more minutes until the vegetables are soft.½ cup onion, 2 cloves garlic, ½ cup carrots, ½ cup celery
- Add the vegetable broth, bay leaf, lemon zest, and lemon juice to the pot with the vegetables and bring to a boil.4 cups vegetable broth, 1 bay leaf, 1 Tablespoon lemon zest, 3 Tablespoons lemon juice
- Meanwhile, blend the cashews and water in a high-speed blender until completely smooth. Set aside.½ cup raw cashews*, ½ cup water
- Once the soup has come to a boil, add the chickpeas and orzo to the pot. Cook, stirring occasionally, until the orzo is cooked al dente.1-15 ounce can chickpeas, ⅓ cup orzo
- Stir in the cashew mixture and add salt and pepper to taste.salt and pepper
Video
Notes
*If you do not have a high-speed blender such as a Vitamix or Blendtec, soak the cashews in hot water for at least an hour before blending to soften.
Be sure to remove the yellow outside portion of the peel with a lemon zester, microplane, or box grater before squeezing out the juice.
Leftover soup can be stored in an airtight container in the refrigerator for up to 3 days days. The soup will thicken up, but a little water or vegetable broth can be added to it when re-heated, if desired. Freezing is not recommended.
Nutrition
Calories: 303kcal | Carbohydrates: 38g | Protein: 12g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Sodium: 341mg | Potassium: 431mg | Fiber: 8g | Sugar: 4g | Vitamin A: 2750IU | Vitamin C: 10mg | Calcium: 70mg | Iron: 3mg
