Looking for a chickpea recipe that’s both quick and nutritious? Look no further than this Spicy Chickpea Wrap! Bursting with flavor and packed with plant-based protein, this satisfying meal is perfect for busy days when you need something wholesome in a hurry.
Not only are chickpeas delicious, but they’re also packed with nutrients that support your health, especially gut health. They’re a rich source of fiber, plant-based protein, and essential vitamins and minerals like iron, magnesium, and folate. Chickpeas are great for supporting digestion, managing blood sugar, and even boosting heart health.
Ingredients You’ll Need:
For the Chickpeas:
1 can chickpeas (rinsed and drained)
1/2 tsp cumin
1/2 tsp paprika
1/4 tsp chili powder
(Optional) 1/2 tsp Old Bay Seasoning
For the Wrap:
1 whole-grain tortilla
2-3 leaves of crisp lettuce
1/4 cucumber, sliced
1/2 avocado, sliced
Homemade thousand island dressing or use your favorite sauce
Optional Add-Ons:
Fresh herbs like cilantro or parsley for garnish
A squeeze of fresh lemon juice for extra zest
Step 1: Prepare Your Chickpeas
Rinse and drain canned chickpeas, then toss them with your favorite spices. You can use:
A blend of cumin, paprika, and chili powder for a spicy kick
Or keep it simple with a pre-made spice mix like Old Bay Seasoning
These spices not only add bold flavor but also complement the natural benefits of chickpeas, making this dish both delicious and nutritious.
Step 2: Assemble Your Wrap
Start with a whole-grain tortilla as the base and layer it with:
Crisp lettuce leaves (for added crunch and hydration)
Sliced cucumbers (rich in antioxidants)
Ripe avocado slices (a great source of healthy fats)
Your seasoned chickpeas
A drizzle of creamy tahini dressing or homemade dressing
Step 3: Roll It Up
Fold in the sides of your tortilla, then roll it tightly from the bottom.
Want a warm wrap? Place it on a hot cast iron griddle and press for a few minutes on each side until lightly toasted. This keeps everything in place and adds a satisfying crispness.
Step 4: Enjoy!
Your Spicy Chickpea Wrap is ready to enjoy. Whether you’re packing it for lunch or having it for dinner, every bite is bursting with bold flavors and nutritious goodness.
Health Benefits of Chickpeas
Why are chickpeas a superfood?
Rich in Fiber: Promotes healthy digestion and helps keep you full longer and promotes a healthy gut microbiome.
Plant-Based Protein: Supports muscle health and provides energy for busy days.
Heart-Healthy Nutrients: Contains magnesium and potassium, which help maintain healthy blood pressure levels.
Blood Sugar Control: Chickpeas have a low glycemic index, making them a great choice for managing blood sugar.
By incorporating chickpeas into your diet, you’re not only enjoying a tasty meal but also supporting your overall health.
With its bold flavors, nutritious ingredients, and quick preparation, the Spicy Chickpea Wrap is a must-try for anyone looking for a healthy, plant-based meal. Whether you’re packing it for lunch or enjoying it fresh off the griddle, it’s a delicious way to fuel your body and satisfy your taste buds.
Spicy Chickpea Wrap Recipe
Julie Pace, RDN
20 minute Chickpea Wraps made with simple, nutrient rich ingredients. Seasoned with Old Bay and filled with crunchy vegetables and a delicious homemade thousand island dressing. They're so easy to make and so delicious.
Preheat oven to 350 degrees. Line small baking pan with parchment paper. (Optional) You can skip the oven and sprinkle Old Bay Seasoning on rinsed chickpeas.
Add chickpeas to a small bowl, add 1 Tbsp avocado oil, add in Old Bay Seasoning. Toss chickpeas in mixture to coat. Spread chickpeas on baking pan and heat in oven for 10 minutes.
While chickpeas are roasting, make thousand island dressing. See notes for link to the recipe. Optional (can use your favorite ready made dressing to save time)
Remove chickpeas from oven.
Lay tortilla flat on plate. Add lettuce, chickpeas, cucumber, avocado, red onion, and red bell pepper. Top with 1-2 tbsp of vegan thousand island dressing. Fold and grill in a grill pan on each side until desired crispness.
Are you looking for a fast, flavorful, and nutrient-packed dinner idea? This Vegan Asian stir-fry recipe is the perfect choice! Packed with crisp, colorful vegetables, tender noodles, and a savory sauce, this quick and easy dish delivers restaurant-quality flavor at a fraction of the cost.
Plus, it’s customizable to fit your dietary preferences, making it a go-to recipe for busy weeknights or casual gatherings.
Ingredients For The Asian Stir Fry Recipe
Rice Noodles, Zoodles (Zucchini Noodles), or Soba Noodles: Choose your favorite! Rice noodles are gluten-free and tender, zoodles add a low-carb option, and soba noodles bring a nutty flavor and are rich in protein.
Broccoli Florets
Red Bell Pepper:
Red Onions (Optional)
Green Onions
Garlic.
Edamame (or your favorite protein):
White Button Mushrooms
Low-SodiumSoy Sauce
Fresh Ginger
Cornstarch
Sesame Oil
Maple Syrup
Organic Light Brown Sugar
Why You’ll Love This Vegan Asian Stir Fry Recipe
Quick and Easy: Ready in just 20 minutes, making it perfect for busy schedules.
Healthy and Nutritious: A colorful medley of vegetables and noodles provides a balanced meal.
Customizable: Swap out vegetables, protein, or noodles to match your taste or dietary needs.
Instructions
1. Prepare the Sauce: In a small bowl, whisk together soy sauce, fresh ginger, cornstarch, sesame oil, maple syrup, and light brown sugar until smooth. Set aside.
2. Cook the Noodles:
Rice Noodles: Prepare according to package instructions. Drain and set aside.
Zoodles: Spiralize fresh zucchini or use pre-spiralized zoodles. No cooking needed—just toss them into the stir-fry at the end to warm through.
Soba Noodles: Cook according to package instructions, rinse under cold water, and drain.
3. Sauté the Vegetables: Heat a wok or large skillet over medium-high heat. Add a splash of sesame oil, then sauté garlic and ginger until fragrant. Add broccoli, red bell pepper, red onions (if using), and mushrooms. Cook for 3–5 minutes, stirring frequently, until vegetables are tender-crisp.
4. Add Protein: Toss in edamame (or your chosen protein) and cook for another 2 minutes.
5. Combine Ingredients: Reduce heat to medium. Add your cooked noodles or zoodles to the pan, followed by the prepared sauce. Toss everything together until evenly coated and heated through.
6. Garnish and Serve: Sprinkle with chopped green onions and serve hot.
Health Benefits of Key Ingredients
Edamame: A fantastic plant-based protein source, edamame is packed with fiber, folate, and vitamin K. It supports heart health and hormone balance, aids in digestion, and keeps you feeling full and satisfied.
White Button Mushrooms: These mushrooms are low in calories but high in selenium, which boosts the immune system, and ergothioneine, a powerful antioxidant that helps reduce inflammation and oxidative stress.
Broccoli: Packed with fiber, it aids digestion and supports heart health.
Ginger: Promotes digestion and helps reduce inflammation, making this dish not just tasty but also soothing for the stomach.
Red Bell Pepper: A vibrant source of antioxidants, it adds both crunch and nutrition.
Tips for Customization
Vegetables: Swap in zucchini, snap peas, carrots, or bok choy for a fresh twist.
Protein: Try tofu or your choice of lean protein.
Heat Level: Add chili flakes or sriracha for a spicy kick.
This Asian stir-fry recipe is your ticket to a healthy, flavorful, and satisfying vegan meal. Whether you’re cooking for family, friends, or just yourself, it’s a dish you’ll keep coming back to.
Asian Stir Fry
Julie Pace, RDN
Try this delicious Asian stir fry recipe for a quick and easy vegan lunch or dinner. It's packed with colorful, fresh, nutrient rich vegetables and protein-rich edamame making it a nourishing and satisfying meal.
In a wok or skillet, heat sesame oil. Add in broccoli, red bell pepper, green onions, garlic, mushrooms, and red onion. Stir fry for about 5 minutes or until tender.
While vegetables are cooking, cook the noodles and edamame according to package directions. Then set aside.
Sauce
In a medium saucepan whisk together water, sesame oil, brown sugar, soy sauce, maple syrup, ginger and garlic.
In a small bowl, whisk together cornstarch and cold water then set aside.
Bring ingredients in saucepan to a boil then simmer.
Add in the cornstarch/water mixture, whisk slowly and continuously to combine. Let simmer until sauce starts to thicken.
Remove from heat when desired thickness is reached. Set aside.
Combine the cooked noodles and edamame to skillet with vegetables. Pour over sauce and toss well until evenly coated.
Plate and enjoy!
Keyword asian stir fry, noodles, Quick and Easy, vegan
Are you struggling to conceive and wondering if nutrition could be the missing link? You’re not alone. About 15-25 percent of couples experience difficulties achieving pregnancy after a year of trying. But here’s some good news: research suggests that nutrition can play a key role in improving fertility for both women and men.
By making some simple dietary changes, you could increase your chances of conception. In this blog post, we’ll explore the foods and nutrients that can help boost fertility and those that may hinder it, starting with the overall dietary pattern. So, grab a healthy snack and let’s dive in!
The Importance of an Anti-Inflammatory Diet To Boost Fertility
Research has shown that maintaining a nutrient-rich, anti-inflammatory dietary pattern is associated with higher fertility in both women and men. Inflammation can negatively impact fertility by disrupting ovulation and menstrual cycles in women and reducing sperm quality and quantity in men.
Individuals who consume inflammatory diets high in fast foods and sugary drinks, and low in fruits and vegetables may experience longer periods of time to achieve pregnancy. On the other hand, those who follow anti-inflammatory diets like the Mediterranean, Prudent, Nordic, and Okinawan diets, have been linked with greater chances of successful pregnancies, whether or not they use fertility treatments.
Anti-inflammatory diets are rich in fruits, vegetables, legumes, whole grains, and lean proteins, and may also include fish, nuts, seeds, olive or canola oil, and soy-based foods. Dairy products, red or processed meats, and sweets are consumed in smaller amounts or none at all.
Anti-inflammatory diets are high in unsaturated and omega-3 fats, fiber, vitamins, and minerals, and low in sugars, refined carbohydrates, and saturated and trans fats. By prioritizing an anti-inflammatory diet, individuals can take important steps towards improving their fertility and overall health.
Foods and Nutrients that may Boost Fertility in Women
Incorporating specific foods and nutrients into a nutrient-rich, anti-inflammatory diet may potentially boost fertility in both women and men. One important recommendation is to consume seafood or seafood alternatives (if vegan or plant-based) like algae-based Omega-3 supplements, chia seeds, flax seeds, and walnuts.
Essential Fatty Acids
Chia Seeds and Flaxseeds
There is evidence that omega-3 fatty acids, particularly DHA and EPA, may play a role in improving fertility in both men and women.
Studies have shown that omega-3 fatty acids can improve sperm count, motility, and morphology in men, as well as increase the production of cervical mucus and improve hormonal balance in women. Omega-3s may also improve the quality of eggs in women undergoing fertility treatments.
Additionally, omega-3s have been linked to lower levels of inflammation in the body, which is important for optimal fertility as chronic inflammation can negatively impact reproductive health.
However, more research is needed to fully understand the impact of omega-3s on fertility, and it is always recommended to speak with a healthcare provider before making any significant dietary changes or starting new supplements.
Studies have shown that consuming seafood may increase the chances of getting pregnant, but not all seafood is created equal. For an alternative to seafood, plant-based sources of Omega-3 such as algae-based supplements, chia seeds, flax seeds, and walnuts can provide similar benefits.
Vitamin B-12
Another key nutrient for fertility is Vitamin B12, which is found primarily in animal products. Those who eat a vegan diet should make sure to supplement with Vitamin B12, or consume B12 fortified foods, such as plant-based milks, breakfast cereals, and nutritional yeast.
For women undergoing assisted reproductive technology (ART), having adequate levels of Vitamin B12 may increase the chances of a successful pregnancy. Studies have shown that higher levels of Vitamin B12 in the body are associated with better pregnancy outcomes, while lower levels of the nutrient can lead to infertility and miscarriage.
Vitamin B12 supplements can also benefit male fertility by improving sperm count, motility, and protecting sperm cells from DNA damage. This essential nutrient is crucial for the production of healthy red blood cells and DNA synthesis, which are essential for fetal development.
To meet the recommended daily intake of Vitamin B12, adults should aim for 2.4 mcg per day. Pregnant women require slightly more at 2.6 mcg, and breastfeeding mothers should aim for 2.8 mcg. Vitamin B12 is naturally present in animal-based foods such as meat, poultry, fish, eggs, and dairy products. For those following a vegan or vegetarian diet, Vitamin B12 fortified foods like breakfast cereals, plant-based milk, and nutritional yeast can provide a good source of the nutrient.
Additionally, taking Vitamin B12 supplements may be an effective way to increase levels of this important nutrient, as the body is able to absorb more Vitamin B12 from supplements than from food alone. Incorporating sufficient levels of Vitamin B12 into a balanced, healthy diet can help improve fertility outcomes for both women and men undergoing ART.
Folic Acid Supplementation
Folic acid, also known as Vitamin B9, is important before and during pregnancy to reduce the risk of neurological problems in the developing baby, such as spina bifida. It may also help women have more regular ovulation and get pregnant sooner. Folic acid aids in DNA and RNA synthesis, which is crucial for optimal reproduction. Consult with your healthcare provider or personal dietitian to determine the appropriate dosage of folic acid for you.
Soy Isoflavones
A Harvard study found that folic acid and soy isoflavones can have positive effects on women trying to conceive. Studies have shown that soy isoflavones, plant-based compounds that act like estrogen, may have a positive impact on fertility. In fact, women who consume soy or isoflavone supplements may have a higher chance of successful pregnancies, especially when undergoing fertility treatments. While initial animal studies suggested possible harmful effects, most studies in humans have not found any negative impact of soy on fertility. As such, incorporating soy-based foods into your diet or taking soy supplements may be a helpful addition to your fertility regimen.
Foods and Nutrients that May Improve Men’s Fertility
There is evidence that certain foods and supplements can improve a man’s fertility. Studies have shown that consuming a nutrient-dense diet that is high in fruits, vegetables, whole grains, legumes, and lean proteins like poultry and seafood can improve sperm quality and quantity. Additionally, certain nutrients like Vitamin B12, Vitamin C, Vitamin E, beta-carotene, selenium, and zinc have been linked to higher quality semen.
Antioxidant supplements have also been shown to improve semen quality by reducing DNA damage and increasing motility. It’s important to note that individual results may vary and it’s always best to consult with a healthcare professional before starting any new supplement regimen.
Antioxidant supplements may improve sperm quality. Studies suggest that low levels of antioxidants in men can result in negative impacts on sperm such as DNA damage, membrane damage, and reduced motility. Vitamins C and E, beta-carotene, folic acid, coenzyme Q10, and the essential minerals selenium and zinc are known for their antioxidant properties.
However, excessive amounts of antioxidants can be harmful, and it’s best to consult with a healthcare provider to determine a supplementation protocol tailored to your health needs and goals.
Strategies to Boost Fertility
Eliminate Intake of Artificial Trans Fats
It’s recommended to reduce intake of both trans fats and sugar-sweetened beverages, which may negatively impact fertility. Research suggests that a higher intake of trans fats can lead to a higher risk of ovulatory infertility, while sugary beverages can cause insulin resistance and disrupt menstrual cycles.
Reducing intake of trans fats may improve fertility, according to Harvard researchers. Trans fats are naturally found in dairy and meat from ruminant animals and in partially hydrogenated oils. However, artificial trans fats are being phased out of the U.S. food supply due to their harmful effects on heart health. While dairy products containing trans fats do not seem to negatively affect female fertility, a healthy vegan or mostly plant-based diet can easily eliminate the consumption of trans fats.
Eliminate Added Sugars and Energy Drinks
Sugar-sweetened beverages like soda and energy drinks may lower fertility in both men and women, according to several studies. Consuming as few as seven drinks per week can have an impact. However, diet sodas and fruit juice do not seem to have the same effect. One possible explanation for this link is that sugar can interfere with women’s reproductive hormones, ovulation, and egg maturation, while in men, it may lead to lower sperm concentration. However, I recommend avoiding artificial sweeteners due to their potential negative impact on the gut microbiome. Studies show that the mother’s microbiome influences the baby’s microbiome.
Overall, Add More Plants on Your Plate to Boost Fertility
Eating a diet rich in plants can have several benefits for fertility. Here are some ways eating more plants can boost fertility:
Improving Hormonal Balance: Plant-based foods are rich in vitamins, minerals, and antioxidants, which help balance hormones that are crucial for fertility. For example, foods rich in Vitamin C, such as leafy greens and citrus fruits, can boost progesterone production and support the menstrual cycle.
Reducing Inflammation: Chronic inflammation can negatively impact fertility by damaging reproductive organs. Plant-based foods are rich in anti-inflammatory compounds that can reduce inflammation and improve fertility.
Supporting Ovulation: Plant-based foods are a good source of complex carbohydrates and fiber that can help regulate blood sugar levels, which is essential for healthy ovulation. Studies have shown that a diet rich in whole grains, fruits, and vegetables can improve ovulatory function.
Boosting Sperm Health: Plant-based diets are high in antioxidants and phytochemicals that can improve sperm health. For example, foods rich in folate, such as leafy greens, can boost sperm motility.
Reducing Exposure to Toxins: Plant-based diets are typically lower in toxins, such as pesticides and heavy metals, that can negatively impact fertility. By reducing exposure to these toxins, plant-based diets can improve reproductive health.
Overall, incorporating more plants into your diet can improve fertility by supporting hormonal balance, reducing inflammation, supporting ovulation, boosting sperm health, and reducing exposure to toxins.
To Sum It Up
It can be challenging to deal with fertility issues, but research shows that nutrition can be helpful for both men and women. A diet that is high in nutrient-dense, anti-inflammatory foods such as fruits, vegetables, legumes, whole grains, lean proteins, and healthy fats are some of the best foods and nutrients to boost fertility.
If you need help planning and making nutritious changes to your meals and supplement regimen to boost your fertility, schedule an appointment with me for a personalized plan, I would love to help.
Looking for a hearty and comforting soup to warm you up? This Creamy Mushroom & Wild Rice Soup recipe is packed with immune-boosting baby portobello mushrooms, a medley of spices, veggies, and a blend of gourmet wild rice. With its creamy texture and earthy flavors, this soup is the perfect dish for lunch, dinner, or as a side.
Why You’ll Love This Mushroom & Wild Rice Soup Recipe
Vegan & Dairy-Free: Perfect for plant-based diets.
Rich in Nutrients: Loaded with mushrooms for immune support and wild rice for fiber and protein.
Easy to Make: Simple steps for a satisfying homemade soup.
Ingredients (Serves 6)
1 tbsp avocado oil or EVOO
16 ounces baby portobello mushrooms, sliced
3 medium carrots, diced
1 large sweet onion, diced
4 garlic cloves, minced
1 cup wild rice, uncooked
4-6 cups vegetable broth, low sodium
3 bay leaves
2 tsp oregano, dried
2 tsp thyme, dried
1 tsp salt (or more to taste)
1/2 tsp black pepper
1/2 cup unsweetened coconut milk
1/4-1/2 cup all-purpose flour, unbleached
Instructions
Sauté the Vegetables: In a large pot over medium heat, add oil. Stir in mushrooms, carrots, sweet onion, and garlic. Sauté for 5-8 minutes until the vegetables are tender.
Add Broth & Wild Rice: Pour in the vegetable broth and bring it to a boil. Add wild rice, letting it boil for 1-2 minutes.
Simmer with Seasonings: Reduce the heat to low. Stir in bay leaves, oregano, thyme, salt, and black pepper. Cover the pot and let it simmer for about 30 minutes, or until the rice is fully cooked.
Prepare the Creamy Base: In a small saucepan over medium heat, whisk together the coconut milk and flour until smooth and creamy.
Combine & Serve: Stir the creamy coconut milk mixture into the soup. Mix well, remove from heat, and serve with your favorite crusty bread or side dish.
Tips for Making This Mushroom & Wild Rice Soup Recipe
Choose Fresh Mushrooms: Baby portobello mushrooms add an earthy depth to the soup.
Adjust Consistency: Add more vegetable broth for a thinner soup or less for a thicker consistency.
Gluten-Free Option: Swap all-purpose flour with gluten-free flour for a celiac-friendly version.
Meal Prep: Store leftovers in the fridge for up to 4 days or freeze for longer storage.
Nutritional Benefits
This vegan soup is a powerhouse of nutrients:
Mushrooms: Packed with antioxidants and immune-boosting properties.
Wild Rice: High in protein and fiber to keep you full and energized.
Coconut Milk: Provides a creamy texture without dairy.
Pin This Recipe
Bookmark or pin this recipe to make it a part of your regular meal rotation. With its robust flavors and creamy finish, this Creamy Mushroom & Wild Rice Soup will quickly become a household favorite!
Creamy Mushroom & Wild Rice Soup
Julie Pace, RDN
This Creamy Mushroom & Wild Rice Soup is a hearty vegan dish made with baby portobello mushrooms, wild rice, and a dairy-free coconut milk base. Perfect for a comforting, nutrient-rich lunch or dinner.
In a large pot over medium heat, add the oil, mushrooms, carrots, sweet onion and garlic. Saute for 5-8 minutes.
Add in vegetable broth then bring to a boil. Add in the wild rice let boil for 1-2 minutes. Reduce heat. Add in bay leave, oregano, thyme, salt and pepper. Cover reduce to a simmer for about 30 minutes or until rice is done.
In a small sauce pan over medium heat, add 1/2 cup coconut milk with 1/4 cup all purpose flour and whisk until smooth and creamy.
Stir in coconut milk and flour mixture. Remove from stove and enjoy with your favorite bread.
This wholesome, vegan Lemon Orzo Soup recipe is healthy, zesty, and packed with nutrients. This nutritious plant-based soup is sure to be one of your go-to vegan recipes. Made with a tangy lemon broth, tender orzo pasta, and protein-rich chickpeas, this soup is not only delicious but also incredibly nutritious. Perfect for chilly evenings or when you need a quick yet satisfying meal.
What is Orzo?
Orzo is a type of pasta shaped like a grain of rice, commonly used in Mediterranean dishes. Its name means “barley” in Italian, a nod to its resemblance to the grain. Despite its rice-like appearance, orzo is made from durum wheat, making it a versatile ingredient in soups, salads, and casseroles.
Orzo absorbs the flavors of the broth beautifully, making it an excellent choice for this tangy, lemony soup. Plus, it adds a comforting, hearty texture without overpowering the dish.
Why add Chickpeas to this Lemon Orzo Soup Recipe:
Chickpeas, also known as garbanzo beans, are a nutritional powerhouse. Chickpeas have been shown to manage blood sugar, promote healthy weight loss, improve gut health, and support heart health. Here’s why:
High in Protein: Perfect for plant-based diets, chickpeas provide essential amino acids that support muscle growth and repair.
Rich in Fiber: They promote healthy digestion and keep you feeling full for longer, aiding in weight management.
Heart-Healthy: Chickpeas are packed with potassium, magnesium, and soluble fiber, which can help reduce bad cholesterol and support heart health.
Great Source of Iron: They boost energy and support red blood cell production, especially beneficial for vegans and vegetarians.
Low Glycemic Index: Chickpeas can help stabilize blood sugar levels, making them a great option for people managing diabetes.
Recipe Highlights:
This vegan lemon orzo soup is:
Zesty and Refreshing: The lemon adds a bright, tangy flavor.
Creamy Without Cream: A clever blend of ingredients creates a rich texture while staying completely dairy-free.
Quick and Easy: Ready in under 30 minutes, perfect for busy weeknights.
Ingredients Needed for the Lemon Orzo Soup Recipe
Orzo pasta
Cooked chickpeas
Fresh lemon juice and zest
Garlic and onion
Vegetable broth
Olive oil
Fresh herbs like dill or parsley for garnish
How to Make the Best Vegan Lemon Orzo Soup:
Sauté Your Aromatics: Start with a base of garlic and onions cooked in olive oil for maximum flavor.
Add Broth and Orzo: Simmer the orzo in the vegetable broth until tender, absorbing the delicious flavors.
Incorporate Chickpeas: Stir in the protein-packed chickpeas, letting them meld with the soup.
Finish with Lemon: Brighten the soup with freshly squeezed lemon juice and zest for that signature tang.
Garnish and Serve: Top with fresh herbs and enjoy a bowl of comfort.
Why You’ll Love This Recipe:
It’s versatile: Add more veggies like spinach, carrots, or zucchini for extra nutrition.
Meal-prep friendly: Make a large batch and store leftovers in the fridge for up to 4 days.
Kid-approved: The mild flavors and fun texture of orzo make it a hit with kids too.
FAQs:
1. Can I make this gluten-free? Yes! Swap the orzo for gluten-free pasta or even rice to suit your dietary needs.
2. What can I use instead of chickpeas? White beans, lentils, or tofu cubes work wonderfully as alternatives.
3. How do I store and reheat this soup? Keep it in an airtight container in the fridge for up to 4 days. Reheat on the stove, adding a splash of water or broth to loosen the consistency.
This Creamy Lemon Orzo Soup with Chickpeas is a must-try for anyone looking for a healthy, satisfying vegan meal. Packed with protein, fiber, and refreshing flavors, it’s perfect for any occasion and for meal prep. Looking to incorporate more plant-based meals into wellness routine, but don’t know where to start? Check out our personalized nutrition counseling services, our registered dietitians specializing in plant-based nutrition, can help.
Lemon Orzo Soup
Julie Pace, RDN
This healthy and satisfying lemon chickpea orzo soup recipe is one that I'm sure you'll love. It's infused with just the right amount of lemon giving this soup a bright, refreshing flavor along with tahini for added creaminess and seasoned with Italian herbs and spices for a perfectly sweet and savory flavor. An easy, healthy and delicious one pot soup that's ready in 30 minutes or less.
Heat oil over medium heat, add in carrots, garlic, and onions, saute for about 5 minutes.
Add in broth. Bring to a boil. Add in orzo and chickpeas, reduce heat to medium and cook on a gentle boil for 7-9 minutes, or until orzo is tender.
Remove from heat, add in tahini, lemon juice, maple syrup and stir well. Add in the baby spinach and stir. Greens will start to wilt within 1-2 minutes. Add in Italian Seasoning blend and stir well. Salt and pepper to taste.
