Eat More Plants: Soothing Greek Chickpea & Rice Lemon Soup

By Dina Staurulakis, Dietetic Intern

This soothing Greek “Chickpea & Rice” Lemon Soup (aka a twist on the classic Greek avgolemono soup) features protein-packed, gut loving ingredients and is ready in just 30 minutes! Swap your classic chicken and rice soup for this plant-forward recipe that’s perfect for those seeking relief for digestive issues or altered taste preferences. This soup is not only easy to make but also highly customizable, ensuring it satisfies your cravings whether enjoyed for lunch, dinner, or a soothing sip throughout the day.

The intentional combination of these lively ingredients prioritizes satiation and comfort, reducing inflammation and ensuring efficiency of the digestive tract. 

Ingredient Highlight: 

Chickpeas: Chickpeas are rich in fiber, aiding digestion, and contain phytonutrients, giving them anti-inflammatory properties that support immunity and soothe the stomach while enhancing the soups’ protein content. Plus, they contribute a rich, nutty flavor and a hearty texture to dishes [iv].

Lemon Juice: Lemons are a valuable addition to any specialized diet given their myriad of health benefits due to their acidic nature and high vitamin C content – from stimulating your digestive enzymes, aiding in the breakdown of food, to promoting detoxification, this ingredient is essential to and will be sure to wake up taste buds [ii].

Bone/Vegetable Broth: Broth is typically made by simmering bones, meat, and/or vegetables, resulting in a liquid that is gentle on the stomach and easily digestible. This can be beneficial for individuals with sensitive or compromised digestive systems. Its hydrating properties make it calming and cleansing. Lastly, if you opt for bone broth (a great alternative for hidden protein without difficult-to-digest meat), the collagen adds to the protein content [v].

Tahini: Tahini is a paste made from toasted ground sesame seeds, adding a delicious nutty, buttery creaminess. It is rich in several prominent vitamins, minerals, and healthy fats including vitamin E, B vitamins, calcium, magnesium, phosphorus, iron, and zinc. 

Aromatics:

Garlic: Contains allicin, a compound with antimicrobial & immune-boosting properties while soothing the stomach & improving digestion due to its carminative properties. With its incredible flavor profile, this small but mighty ingredient also exhibits anti-inflammatory effects associated with cancer, making it a no-brainer ingredient to add [i]. 

Onions: Onions are a powerhouse, containing prebiotic fibers that promote gut health & digestion, are rich in quercetin, a flavonoid with antioxidant & anti-inflammatory properties that may support immune function, & oh so very flavorful [i].

Recipe, 6 servings

Ingredients

• 2 tbsp. extra-virgin olive oil
• 1 cup yellow onion, finely chopped
• ¾ cup carrots, peeled & chopped
• ½ cup celery, chopped
• 3 cloves garlic, minced
• 8 cups (2 qtz.) chicken bone broth (low sodium)
• ½ cup lemon juice (about 2 – 4 large lemons)
• 2 (15.5 oz.) cans chickpeas (garbanzo beans- low sodium), drained & rinsed
• 1 cup white rice
• ¼ cup tahini
• 1.5 cups baby spinach 
• 1 tsp. kosher salt 
• 1 tsp. black pepper
• 1 tsp. dried oregano
• 2 tbsp. finely chopped fresh dill

Instructions:

1. Heat oil (or water) in a large stock pot or Dutch oven over medium heat.
2. Once hot, add the onion, carrots, celery and sauté for about 7-10 minutes, until softened.
3. Add the minced garlic to the pot; cook 1 more minute, until aromatic.
4. Pour in the broth and bring mixture to a boil.
5. Once boiling, add the drained chickpeas, white rice, salt, pepper, and oregano.
6. Reduce the heat to medium-high and let simmer for 10-15 minutes, or until the rice is tender.
7. Remove pot from the heat and gently stir in the tahini and lemon juice.
8. Add in the baby spinach; continue to stir for 5 minutes until broth is slightly thickened and greens are wilted.
9. Stir in fresh dill and taste/adjust seasonings as needed.
10. Ladle soup into bowls and garnish with extra fresh dill and drizzle of olive oil, enjoy!

Notes

• Tahini adds a delicious buttery creaminess. If you don’t have tahini on hand, this soup will still be fantastic! Replace the tahini with cashew butter. The inspiration for using tahini comes from the Greek soup called avgolemono, which adds eggs stirred in at the end of cooking to thicken the soup. The tahini does this well, making a vegan version of this classic Mediterranean recipe. Soup thickens upon standing.
• If you cannot eat or do not prefer rice, substitute for a pasta of your choice, cassava orzo, or even zucchini noodles, adjusting the cooking time until tenderness. 
• The herbs can be changed up to suit your taste. If you don’t care for dill, try using rosemary or oregano!

References:

[i] Kaefer, Christine M., and John A. Milner. “Herbs and Spices in Cancer Prevention and Treatment.” Europe PMC, CRC Press/Taylor & Francis, May 2012, europepmc.org/article/NBK/nbk92774.

[ii] Kandasamy, P, and C Shanmugapriya. “PlantsJournal.” Journal of Medicinal Plants Studies, JMPS, 27 June 2016, www.plantsjournal.com/archives/2016/vol4issue4/PartB/4-3-33-752.pdf.

[iii] Labban, Louay, and Ghiath Sumainah. “The Nutritive and Medicinal Properties of Tahini: A Review.” International Journal of Nutrition Sciences, Shiraz University of Medical Sciences, 1 Dec. 2021, ijns.sums.ac.ir/article_48054.html.

[iv] Wang, Junyu, et al. “Nutritional Constituent and Health Benefits of Chickpea (Cicer Arietinum L.): A Review.” Food Research International, Elsevier, 29 Oct. 2021, www.sciencedirect.com/science/article/pii/S0963996921006906?casa_token=RFvEd_WjgwIAAAAA%3A_9lAnk1tS6heNyauViTHZt9Rj8_auVXHKkAzrcyvTt8cTOU98QDXrLgLNGMZ7IrOX4dbXVuE.

[v] Xu, Shuaishuai, et al. “The Role of Collagen in Cancer: From Bench to Bedside – Journal of Translational Medicine.” SpringerLink, BioMed Central, 14 Sept. 2019, link.springer.com/article/10.1186/s12967-019-2058-1.