Chickpea and Leek Miso Soup

May 27, 2023May 27, 20230 3

Healthy and Flavorful Chickpea and Leek Miso Soup

by The Chefin Soup

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

240

Sugar

Fat

This Chickpea and Leek Miso Soup is a great plant-based meal for a cold winter day. The combination of chickpeas, leeks, and miso paste creates a creamy, flavorful soup that is hearty and satisfying. The soup is a perfect source of protein and fiber and can be served as a light main dish meal. The addition of brown rice provides extra fiber and complex carbohydrates. It also makes it ideal for vegans, vegetarians and people on a gluten-free diet. This soup is easy to make and can be prepared in advance for a quick and easy weeknight dinner.

Instructions

1.	Wash and slice the leeks thinly.
2.	In a large pot, heat the oil and add the leek slices. Sauté for a minute.
3.	Add cooked chickpeas, water or vegetable broth, and bring it to boil.
4.	Reduce the heat to low and let it simmer for 10 minutes.
5.	Remove pot from heat and let it cool for a couple of minutes.
6.	Whisk the miso paste with a little water to make it smooth. Add the mixture to the soup and stir well. Do not boil the soup after adding the miso paste.
7.	Serve hot with cooked brown rice.

PROS

This Chickpea and Leek Miso Soup is not only easy to make, but also healthy and flavorful.

It’s vegan, high in protein and fiber, and low in calories and fat.

CONS

If you have a soy allergy, you should avoid miso paste as it’s made from fermented soybeans.

The soup may be too heavy for people with certain digestive issues, like Irritable Bowel Syndrome, due to the fiber from the chickpeas and leeks.

HEALTH & BENEFITS

Chickpeas provide high-quality plant-based protein and fiber, which helps with digestion and stabilizes blood sugar levels.
Leeks contain beneficial vitamins and minerals like vitamin K, vitamin C, iron, and manganese.
Miso paste is a fermented food that contains probiotics, which supports gut health and may also improve our immune system.

	2 medium leeks
	1 cup chickpeas , cooked
	2 cups brown rice , cooked
	4 cups water or 4 cups vegetable broth
	1 tablespoon olive oil or 1 tablespoon sesame oil
	1 tablespoon chickpea miso