Re-write your grocery lists because this recipe for a Chickpea Wild Rice Soup with Parsley and Flowers is making its way into your kitchen!
Soup isn’t just for colder months. We enjoy it year-round in our house. I especially love this recipe because it lends well to being frozen, and by pre-cooking the wild rice, it can be ready in 30 mins. When the craving for something warm and comforting comes up, this soup is only minutes away. I can’t forget to let you know that this recipe is vegan, gluten-free and hearty. Perfect for all seasons.
Wild Rice
Wild rice is a nutrient-dense food. It includes protein, manganese, phosphorus, magnesium and zinc. In comparison to brown rice, it has 40% more protein and, when cooked, 30% fewer calories. If you do not have wild rice, that is just fine! Another type of rice will work well, just remember that texture and taste will change.
What Is In This Chickpea Wild Rice with Lemon and Parsley Soup?
Besides the obvious ingredients stated in the name, chickpeas, wild rice, parsley and flowers, this recipe includes many of your traditional vegetable soup ingredients like onion, garlic, olive oil, a mix of vegetables and vegetable stock. It also includes ingredients like white miso, soya sauce or tamari (for gluten-free), thyme and plain plant milk. We want to save our flavoured milk (vanilla, etc.) for our baking or drinking.
My Favorite Vegetable Stock
My favorite vegetable stock is a concentrated base. It is packed with flavor – a little goes a long way, it takes up less space and is convenient when I want a quick soup or to add flavor to rice or sauces.
Tools Needed For This Soup
–Cuisinart MultiClad Pro Stainless Steel Saucepan
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What Type Of Flowers Do I Use For Garnish?
There are so many types of edible flowers. In this recipe, I have garnished with pansies because I loved the bright colours, but you can use any edible flowers you like or omit them if you don’t have access.
If you are new to using flowers in recipes, please read my post, Spring Flower Sugar Cookies. It has an A-Z list of edible flowers also safety tips, and guidelines.
Don’t Throw Out That Chickpea Water!
Save the water from the chickpea can and use it to make a variety of recipes from my aquafaba library like:
–Lemon Meringue Parfait Surprise
Try Making Different Soups
If you enjoyed this Lemony Chickpea Wildrice Soup with Parsley and Flowers, try my other vegan soup recipes:
Sharing Is Caring!
When you make your first pot of this Lemony Chickpea Wild Rice Soup with Parsley and Flowers share it with me at @SusanCooksVegan. I’ll feature your beautiful creation on my Instagram and Facebook stories.
You can also find me on my other channels YouTube, Instagram, Facebook , Pinterest and Twitter.
Don’t forget to leave a comment on the recipe below and give this soup a star rating.
Thanks for the love, my friends!
Susan xox
PrintLemony Chickpea Wild Rice Soup with Parsley and Flowers
Re-write your grocery lists because this recipe for a Lemony Chickpea Wild Rice Soup with Parsley and Flowers is making its way into your kitchen!
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 bowls 1x
- Category: Soup
- Method: Stovetop
- Diet: Vegan
Ingredients
- 1 cup onion, finely diced
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2 tbsp garlic, minced
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¾ cup carrots, finely diced
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1 tbsp olive oil
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1 ½ cups cooked wild rice
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1 cup of chickpeas cooked, and rinsed *
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5 cups vegetable stock
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1 cup plain plant milk
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3 tbsp lemon juice
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1 tbsp lemon zest
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2 tsp white miso
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1 tbsp tamari
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1 ½ tsp dried thyme leaves
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1 tsp sea salt (or to taste)
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¼ tsp black pepper
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Fresh parsley and edible flowers to garnish (optional)
Instructions
- Heat oil in a thick-bottomed saucepot over medium heat. Add diced onion and carrot and sauté until tender (about 6-7 minutes). Add garlic and sauté for another minute.
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Add the remaining ingredients to the pot except for the wild rice and garnishes.
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Cook for 10 minutes until the vegetables are soft and the broth has reduced slightly. Taste and adjust seasoning if needed.
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Stir in the wild rice and cook for 2-3 minutes or until heated through.
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Divide soup into bowls and top with fresh chopped parsley and edible flowers.
