Chickpea Miso Pasta Soup

🥣 Why This Recipe Is Fabulous

The ingredients are budget-friendly and pantry-friendly.

This recipe is perfect for when you are feeling under the weather. It's comforting and warming.

It's simple to make, with minimal prep and a short cooking time.

Even though it uses simple ingredients, it's still a balanced dinner. There's protein from the chickpeas, greens from the kale, carbohydrates from the pasta, and more veggies.

It's easy to make this recipe oil-free.

📖 How to Make This Recipe

Pantry-friendly ingredients for Chickpea Miso Pasta Soup –chickpeas, kale, miso paste, onion, garlic, carrots, orzo, and lemon.

Start by heating olive oil or vegetable broth in a medium saucepan. Once the oil is hot, you're going to add the onions and carrots. Cook until the onions are translucent, and then add the garlic and sweet paprika and cook for one minute more to develop flavor.

Add vegetable broth, water, chickpeas and orzo. Bring the liquid to a simmer and cook for about 8 minutes, or until the orzo is al dente. Stir frequently to prevent the pasta from sticking.

Saucepan chickpea miso soup with orzo, carrots, and onions in a golden vegetable broth.

One-pot Chickpea Miso Pasta Soup cooks in about 8 minutes.

Once the pasta is cooked, add the dissolved miso, and fresh lemon juice. Give the soup a good stir before mixing in the kale. Add salt and black pepper to taste.

👩🏼‍🌾 Ingredients & Nutrition

Chickpeas

Chickpeas are an easy and scrumptious way to add fiber and protein to a meal. They are very versatile and can be roasted or sautéed to add more texture to a dish.

They are high in resistant starch which helps keep blood sugar in check, and feeds our good gut bacteria.

Kale

Kale is veggie superstar for good reason. High in nutrients, and very low in calories, it's among the most nutrient-dense foods on the planet. It offers the benefits of dark leafy greens but with lower oxalate levels. Kale is also a good source of calcium which is sometimes lacking in vegan diets.

WHAT ARE THE BENEFITS OF EATING CARROTS?

The best known carrot superpower is that they're good for your eyes. This is because they're loaded with beta-carotene, a precursor to vitamin A. This antioxidant is what gives them their orange color. Antioxidants neutralize free radicals in our body. Too many free radicals may increase our risk of cancer, so we want lots of antioxidants around!

WHAT EXACTLY IS MISO?

Miso is a fermented paste made by inoculating a mixture of soy beans, grain (like barley or rice), and salt with koji (a mold). It's a key ingredient in Japanese cooking and has a texture similar to peanut butter. It should be dissolved in water before using or it may remain in chunks, which can be very unpleasant to bite into!
Miso adds an umami flavor, and earthy taste to this soup. It is, however, a high sodium food and should therefore be used sparingly.

📖 Recipe