Easy Plant-Based Chickpea Alphabet Vegetable Soup

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Easy Chickpea Alphabet Vegetable Soup - Healthy, Plant-Based, Oil-Free, Whole Foods Vegan Recipe from Plants-Rule
Easy Chickpea Alphabet Vegetable Soup – Healthy, Plant-Based, Oil-Free, Whole Foods Vegan Recipe from Plants-Rule
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Healthy, Plant-Based Alphabet Vegetable Soup

Alphabet Soup is a classic dish that many of us grew up with. Perhaps you had a cup on a day when you stayed home, too sick for school. Or, maybe it was a regular family dinner, served with grilled cheese sandwiches. The original recipe was pretty plain: simple vegetables in a tomato broth. But, the best part was fishing for the letter-shaped noodles. Pick out a few pieces of pasta to spell your name, find “Mom” or say “OK”.

Easy Chickpea Alphabet Vegetable Soup - Healthy, Plant-Based, Oil-Free, Whole Foods Vegan Recipe from Plants-Rule
Easy Chickpea Alphabet Vegetable Soup – Healthy, Plant-Based, Oil-Free, Whole Foods Vegan Recipe from Plants-Rule

Plant-Based Vegan Protein with Chickpea Pasta

While there were vegetables in this canned version of the soup, it was a bit lacking in nutrition. The broth was ridiculously high in sodium and the white pasta noodles could be improved. Plus, there are eggs in the pasta which means it’s not vegan-friendly or plant-based. How to improve this?

Enter: Chickpea Alphabet Pasta Noodles.

These fun noodles from Banza come in alphabet shapes that spell out B-A-N-Z-A. Made from chickpeas, they’re loaded with plant-based vegan protein and tons of fiber. Plus, they’re naturally gluten-free. And the flavor? It tastes just like regular pasta. These will pass by picky eaters without a hitch.

Protein can be a big concern for anyone trying to eat a healthy, plant-based diet. Women need about 46g per day while men need about 56g. It’s nice to know that products like these new Banza pastasare available. In fact, they open the door to cooking creativity. Rather than just adding beans or lentils to recipes for more protein, now vegans can make risotto, pasta, or creamy mac and cheese. The protein nutrition worry can fade and the excitement over creating delicious flavors can build!

Easy Chickpea Alphabet Vegetable Soup - Healthy, Plant-Based, Oil-Free, Whole Foods Vegan Recipe from Plants-Rule
Easy Chickpea Alphabet Vegetable Soup – Healthy, Plant-Based, Oil-Free, Whole Foods Vegan Recipe from Plants-Rule

Adding more Nutrition for a Healthy Plant-Based Soup

Besides just the noodles, this version of Alphabet Soup has more nutrition from other ingredients. While the original canned version had a few measly pieces of corn and peas, this plant-based recipe has loads of veggies.

You can take some help from the freezer section and use a simple vegetable blend. Feel free to add your own variations, though. Edamame, cauliflower florets, and whole leaf frozen spinach would all be delicious additions.

Less Sodium than Typical Canned Soup

The original version of canned Alphabet Soup is loaded with sodium. Just 1/2 cup of condensed soup has over 25% (650mg) of your daily sodium allotment. And who eats just 1/2 cup?

My healthy, plant-based recipe uses a mirepoix and tomato paste to build your own broth. This is fundamental for any cook to know. A mirepoix is a diced combination of two parts onion to one part celery and one part carrot. It is the foundation to flavor. By sautéing these vegetables a few minutes, you build natural, delicious flavor.

Then, a touch of tomato paste adds color and another layer of richness. These simple ingredients help you create healthy soup without relying on extra salt.

While I do use a low-sodium vegetable bouillon cube for this recipe, you don’t have too. If you’re limiting your sodium intake, feel free to omit this. You can add more flavor with fresh herbs like thyme, chives, parsley, or basil.

This is one of the essential plant-based recipes you’ll want to have in your cooking collection.

Easy Chickpea Alphabet Vegetable Soup - Healthy, Plant-Based, Oil-Free, Whole Foods Vegan Recipe from Plants-Rule
Easy Chickpea Alphabet Vegetable Soup – Healthy, Plant-Based, Oil-Free, Whole Foods Vegan Recipe from Plants-Rule

Chef Katie’s Plant-Based Cooking Tips

Banza Legume Rice: Banza is a food brand that creates high-protein pasta and rice made from chickpeas, lentils, and legumes. You can find their products at health food stores and online. In addition to this recipe, I love using their pastas in recipes for healthy plant-based, gluten-free protein. You can substitute with farro or brown rice, but you’ll need to increase the cooking time 20-25 minutes.

No Alphabet Chickpea Pasta You can substitute with any small-shaped whole grain pasta.  You can use whole wheat macaroni or shells, brown rice noodles, or another chickpea shape.  Just make sure the noodles are small enough to fit on a spoon.  You don’t want to need a fork to eat soup!

Stretch this Soup:  To stretch this soup for more servings, add more frozen vegetables.  You can add the same mixed vegetable blend.  Or, try other options.  Frozen spinach, frozen broccoli florets, and frozen cauliflower would all be delicious.

More Plant-Based Protein:  To add more plant-based protein to this easy vegetable soup, add a can of chickpeas or red kidney beans.  You can also add more frozen corn, frozen peas, or shelled edamame.  These additions will also make this more stew-like.

Vegetable Bouillon Cubes: There are good-quality vegetable bouillon cubes from Edward and Sons.  I always keep these on hand.  They can be helpful for adding more flavor to quick recipes, especially those with simple flavors.  If you’re worried about salt, you can use a low-sodium variety or omit.

Oil-Free Mission: I’m on a mission to get rid of empty calories, like those found in refined oils. This recipe is 100% oil-free. You can use a little bit of water to saute the vegetables if they start to burn.


Easy Plant-Based Chickpea Alphabet Vegetable Soup

Easy Chickpea Alphabet Vegetable Soup - Healthy, Plant-Based, Oil-Free, Whole Foods Vegan Recipe from Plants-Rule
Easy Chickpea Alphabet Vegetable Soup – Healthy, Plant-Based, Oil-Free, Whole Foods Vegan Recipe from Plants-Rule
  • Easy
  • Servings: 4 
  • Ready In: 25 minutes
  • Yield: about 7 cups

Similar Recipes: If you like this recipe, you’ll also love Summer Squash Farmer’s Market Legume Rice Risotto, Gluten-Free Vegan Mac and Sweet Potato “Geez!”, and Italian Winter Minestrone Soup.

Easy Plant-Based Chickpea Alphabet Vegetable Soup

Your family will be spelling “WOW” with this easy vegetable soup. Gluten-free chickpea pasta from Banza adds healthy, plant-based protein and fiber. Take some help from the grocery with frozen veggies. This is a comfort-food classic ready in under 30 minutes. It hits the spot for a weeknight dinner.
Course Soup
Cuisine American, Gluten-Free, Healthy, Low-Fat, Vegan, Vegetarian
Keyword easy, kid-friendly, low-fat, oil-free, plant-based, protein, vegan, vegetarian, vegeteables, weeknight
Total Time 25 minutes
Servings 4
Calories 281kcal

Ingredients

  • 1 medium onion diced
  • 2 stalks celery diced
  • 2 carrots diced
  • ¼ cup tomato paste
  • 3 cup water + 1 vegetable bouillon cube or 4 cups vegetables stock
  • 1 cup uncooked Banza Alphabet Chickpea pasta
  • 2 cups frozen mixed vegetables peas, corn, carrot or similar mix
  • Salt and pepper to taste

Instructions

  • To make the Easy Chickpea Alphabet Vegetable Soup: In a large pot, sweat the onion, celery, and carrot over medium heat until soft, about 5 minutes. Clear a spot in the middle of the pot. Place the tomato paste in that spot. Caramelize the paste until it turns a darker red, about 1-2 minutes.
  • Add the water and vegetable bouillon cube (or vegetable stock). Cover, bring to a boil, and reduce to simmer. Simmer 5 minutes.
  • Increase heat to high. When the soup is boiling, add the Banza Alphabet Chickpea Pasta. Cook until al dente, about 5 minutes. Add the frozen vegetables and cook just until hot, only 1-2 minutes. Be careful not to overcook or the past will start to fall apart.
  • Turn off the heat. Taste to adjust seasoning. Enjoy!

Notes

Easy
Ready in: 25 minutes
Yield: about 7 cups
Serves: 4

Nutrition Facts

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 281
% Daily Value *
Total Fat 4 g 6 %
Saturated Fat 1 g 3 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 3 mg 1 %
Sodium 552 mg 23 %
Potassium 334 mg 10 %
Total Carbohydrate 51 g 17 %
Dietary Fiber 13 g 50 %
Sugars 13 g  
Protein 18 g 36 %
Vitamin A 126 %
Vitamin C 18 %
Calcium 18 %
Iron 22 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

 


 


Shopping and Gear List

  • Not-Beef + Not-Chick’n + Garden Veggie Edward & Sons Bouillon Cubes
  • Banza Chickpea Pasta – High Protein Gluten Free Healthy Pasta – Variety Case (Alphabets, Casarecce, Gemelli)
  • Simply Organic Italian Seasoning Certified Organic, 0.95-Ounce Container
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