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Greek Lemon Soup With Chickpeas

June 28, 2022 by Elizabeth Murray | Affiliate Disclaimer
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Lemon soup recipe
Lemon Soup Recipe

Brighten up your day with this delicious and comforting Greek lemon soup with chickpeas recipe! The healthy ingredients used not only contribute to the soups delicious flavor, but they also have many nutritional benefits. It’s vegan and Mediterranean diet friendly, and doesn’t take long at all to whip up!

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a blue and white flowered bowl filled with greek lemon and rice soup, with carrots, kale and chickpeas visible in the soup.  There is another bowl in the background, and they are on a dark wooden surface

Why Is This A Great Soup To Eat When You Have A Cold?

I know, I know…chicken noodle soup is the gold standard when it comes to soups to eat with a cold.

But who wants to thaw and cook chicken or turkey when they are sick?! Not me! And to be honest, this soup is just as healthy, if not, more healthy! I promise, this Mediterranean soup with chickpeas comes out just as flavorful and comforting as your favorite chicken noodle soup.

They way that the vegetable broth interacts with the starch of the rice yields broth that almost has that viscous, creaminess that soups like ‘Campbell’s Chicken Noodle Soup’ are known for. But without the meat!

A wooden cutting board filled with kale, chopped onion, carrot and thyme

The Health Benefits Of This Immunity Boosting Soup

This soup is LOADED with healthy ingredients to give you a nutrient boost that you might need during a cold or flu.

Lemon JuiceOne lemon has around 30.7 mg of vitamin C! That’s a little under half of the daily recommended value! Lemon juice also helps to improve the absorption of iron from plant foods.
KaleKale is a super food that is extremely nutrient rich. One cup has about 134% daily value of vitamin C, 684% daily value of vitamin K, 206% daily value of vitamin A (from beta-carotene) and so much more! The antioxidants found in kale have been found to potentially have anti-inflammatory, anti-viral and anti-cancer properties. Learn more HERE & HERE.
Ginger Ginger contains ‘gingerols’, phenolic substances that have shown evidence of reducing oxidative stress and free radicals in the body. It is also known to exhibit other biological activities including potential anticancer and anti-inflammatory properties. It can not only help reduce the risk of disease, but ginger may be effective in fighting respiratory infections.
OnionOnions contain a few compounds that have been reported to have a range of health benefits which include potential anticarcinogenic properties, antithrombotic activity, antiasthmatic and antibiotic effects.
TurmericTurmeric is an Indian spice that has been used for thousands of years for its flavor and its medicinal properties.  The main compound in turmeric is curcumin, which is a strong antioxidant that also possesses substantial anti inflammatory properties. It also has anti-viral and anti-fungal properties!
I am not a doctor or dietitian, Please consult with your doctor before you make any changes to your diet.
An overhead shot of a blue and white flowered bowl filled with a rice and kale soup, with a large pot of soup in the corner

When To Serve It

Don’t get me wrong, you don’t have to be sick to enjoy this vegan lemon rice soup recipe! But it is nice to know how many health benefits your body will be reaping after eating it, is it not?!

You can also enjoy this soup:

  • When you have a cold or are feeling under the weather

  • As a Sunday make ahead soup for later in the week

  • As a rainy day soup

  • As an appetizer soup for guests

a pot filled with cooking rice, carrot and onion

How TO Make This A Gout Diet Recipe

Greek lemon soup with chickpeas also makes for a great gout diet recipe! One cup of chickpeas has 38 mg of purines, and kale has 48 mg of purines per 100 g, both of which are considered to be low amounts of purines.

Plus its anti inflammatory properties are very beneficial for the gout or arthritis sufferer. If you do have gout, omit the white rice, as white rice is very starchy and not considered a good food for gout sufferers.

*I am not a doctor or dietitian. Please consult with your doctor for any diet related questions, and before making any changes to your diet.

What Makes This A Mediterranean Diet Soup Recipe

If you’re new here, hi! This is Recipe Hippie, where I provide you with a free spirited approach towards Mediterranean diet recipes. You might have heard, but the Mediterranean diet is not a restrictive diet. It is more of a healthy lifestyle!

  • Making healthy food choices is at the forefront of the Mediterranean way, and this recipe is loaded with healthy ingredients.

We do use vegetable broth, which is a processed ingredient. Feel free to swap it out for the homemade stuff! And when it comes to the rice, opt for brown or wild rice.

A close up shot of a fresh fig on a cracker with blue cheese on the cracker and parsley on the fig

What Is The Mediterranean Diet? Foods List, Evidence Based Research

So you are interested in the Mediterranean diet! I don’t blame you, it’s been voted the ‘Best Overall Diet’ in 2022, 2021, 2020, 2019, & 2018 by US News and World Report! Many people enjoying this lifestyle swear by the health benefits. But what is the Mediterranean diet? Let’s dive into some evidence based research …

Read moreWhat Is The Mediterranean Diet? Foods List, Evidence Based Research
soup for colds

How To Store This Lemon Rice Soup Recipe

TO STORE IT – Allow the soup to come to room temperature, then transfer to an airtight container. Keep it in the refrigerator for up to 4 days.

  • TO FREEZE IT – This is a freezer friendly soup recipe! Allow the soup to come to room temperature, then transfer to an airtight, freezer safe container. This soup can freeze for up to 3 months. Make sure you label your container with the date!

a blue and white flowered bowl filled with greek lemon soup with rice, kale, chickpeas and carrots visible

More Delicious Soup Recipes

Looking for some more simple, cozy soup recipes? Here are a few more of my favorites!

  • Pumpkin Clam Chowder

  • Creamy Yellow Squash Soup

  • Tomato Orzo Soup With Canned Tomatoes

  • No Cream Asparagus Soup

Did you make this recipe?  It would mean so much to me if you would rate it below the recipe card and tag me in your creation on Instagram so I can admire your work! @RecipeHippie

a blue and white flowered bowl filled with greek lemon and rice soup, with carrots, kale and chickpeas visible in the soup. There is another bowl in the background, and they are on a dark wooden surface

Greek Lemon Soup With Chickpeas

Brighten up your day with this comforting Greek lemon soup with chickpeas recipe! The healthy ingredients have many nutritional benefits, and it's vegan and Mediterranean diet friendly!
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 35 mins
Course Dinner, lunch
Cuisine American, Mediterranean
Servings 4

Ingredients
  

  • 2 small white or yellow onions, chopped
  • 3-4 carrots, peeled and chopped
  • 1 1/2 cups chopped kale, stems removed
  • 1 small bunch of thyme (about 15 stems, don't bother removing the leaves from the stems, they will fall off while cooking)
  • 10 sage leaves, finely chopped
  • 1 1/4 cups uncooked white or brown rice (opt for brown for healthier option)
  • 1 tsp ginger spice, plus 1 tsp of chopped fresh ginger or squeeze ginger if you have it
  • 1 tsp turmeric
  • 8 cups vegetable stock
  • juice of 1 large lemon
  • 1 15.5 oz can of chickpeas
  • ground black pepper, salt as needed (I did not add any salt)
  • 2 tbsp coconut oil or olive oil

Instructions
 

  • Heat coconut oil in a large dutch oven over medium-high heat, and toss in the chopped onion and carrots. Sauté until the onions are beginning to become translucent, about 4 minutes.
  • Add the rice, sage, thyme, turmeric, ginger powder, chopped fresh ginger (if you are using it) and saute for about 60 seconds, stirring frequently.
  • Pour in the 8 cups of vegetable broth. Toss in the rinsed can of chickpeas, and squeeze in the juice of one lemon.
  • Bring the broth to a simmer, then reduce to low and cook until the rice is done, which takes about 25-30 minutes (taste test it to make sure). Toss in the kale, stir and remove from the heat. Carefully, using a spoon or fork, remove the thyme stems.
  • Garnish with fresh cracked black pepper, and enjoy!

Notes

Tips:
  • Don’t bother removing the thyme leaves from the stems.  Just toss them in the soup, and they will fall off on their own.  Just remember to remove the stems when the soup is done! 
  • TO STORE IT – Allow the soup to come to room temperature, then transfer to an airtight container. Keep it in the refrigerator for up to 4 days.
  • TO FREEZE IT – Allow the soup to come to room temperature, then transfer to an airtight, freezer safe container. This soup can freeze for up to 3 months. Make sure you label your container with the date!
Keyword greek lemon soup, soup with chickpeas

Did you like this vegan lemon rice soup recipe? If so, go check out my anti-inflammatory smoothie recipe!

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Anti Inflammatory Smoothie Recipe

This anti inflammatory smoothie recipe combines super foods like cherries and flaxseed with tasty and nutritious strawberries and pineapple for an inflammation fighting and delicious smoothie! And with little to no prep, this pineapple cherry smoothie makes a great anti inflammatory breakfast or snack. Why Should We Be Concerned With Inflammation? Inflammation is not always …

Read moreAnti Inflammatory Smoothie Recipe
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Category: Dinner Recipes, Healthy Recipes, Lunch recipes, Mediterranean Diet Recipes, Soup Recipes, Vegan Recipes, Vegetarian Recipes
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My posts may contain affiliate links. Every one of the affiliate companies is a company that I stand by and believe in. If you choose to purchase something through their link on my website, you won’t pay a penny more, but I will receive a small commission. It helps me to continue to create great content for you! Thanks!

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Hey, I’m Liz!

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I’m a Physical Therapy Assistant turned food blogger, and love merging my intrigue for the human body with my passion for all things food! I’m here to show you that enjoying a Mediterranean diet doesn’t mean that you can only eat Mediterranean food! I can’t wait to show you how rewarding the MedDiet lifestyle can be!

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Hello! I am the recipe hippie, and I am here to give you a free spirited approach towards home cooking. When it comes to the ingredients you have available, I challenge you to reject your conventional notions around recipes and think outside of the box. Substitutions are encouraged! So open up your pantry, get creative and have fun. Some of the greatest things in life originated through improvisation!

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