Winter Vegetable Soup with Chickpeas and Wild Rice (Vegan)

a head on image of a bowl of soup sitting on a wood table.

Winter Vegetable Soup with Chickpeas and Wild Rice (Vegan)

Plant-protein packed and comforting, this winter vegetable soup with chickpeas and wild rice is a perfect recipe for cold weather. Parsnips and celery seed create a subtle earthy sweetness to the broth which is also tomato-free. I like to top this recipe with fresh parsley and serve with a slice of rye bread for a satisfying meal.

Course Main Course, Soup

Cuisine American

Keyword chickpea and wild rice soup, chickpea vegetable soup, winter vegetable soup

Prep Time 10

Cook Time 35

Total Time 45

Servings people

Calories 316kcal

Author Heidi Richter

Ingredients

2 tablespoon extra virgin olive oil
1 medium yellow onion peeled and diced
1 large carrot peeled and diced
1 stalk celery diced
1 medium parsnip peeled and diced
1 medium leek (white and light green part only) sliced, rinsed and drained
3 cloves garlic chopped
good splash of sherry cooking wine or white wine
½ teaspoon whole celery seed
½ teaspoon sea salt
1 bay leaf
½ cup uncooked wild rice blend
6 cups vegetable broth
1 ½ cups cooked chickpeas
fresh chopped parsley

Instructions

Heat the olive oil in a medium pot. Add the diced onion, carrot, celery, parsnip and leek and cook, stirring frequently, over medium high heat until the vegetables are starting to soften and are slightly browned (about 6 minutes).
Add in the garlic and stir just until fragrant. Deglaze the pot with the splash of sherry cooking wine. Stir in the wild rice, celery seed, salt and bay leaf. Add the vegetable broth and stir to combine.
Bring the soup to a boil, then reduce the heat to simmer for 30-35 minutes (uncovered), stirring occasionally, until the rice is cooked.
Stir in the chickpeas and allow to simmer for another 3-5 minutes or until heated through. Season with more salt and pepper to taste.
Serve with a generous helping of finely chopped fresh parsley.

Notes

Substitutions: Parsnip can be exchanged for either additional carrot or diced yellow 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 and brand of rice.

Storage: store in an airtight container in the fridge for up to 3 days. Reheat on the stove in a pot over medium heat until simmering and heated throughout.

Freezing: allow the soup to cool to room temperature, then portion it into freezer safe containers or freezer bags—the soup will last about 2-3 months frozen this way. Defrost the soup in the fridge then transfer to a pot and bring to a simmer to ensure it is heated throughout.

For additional information on safe food handling and storage, please visit: the Government of Canada Food Safety website, USDA Food Safety Inspection Agency website or your country's official food safety website.

Nutrition