Vegan Chickpea Meatball Soup
Hearty, comforting, and packed with flavor, this soup features savory baked chickpea 'meatballs' in a rich, herb-infused tomato and vegetable broth. A wholesome, plant-based meal perfect for a cozy evening.
For 6 servings
Prepare the chickpeas
- Rinse the dried chickpeas and soak them in ample water overnight, or for at least 8 hours.
- Drain the soaked chickpeas, rinse again, and transfer to a pressure cooker.
- Add fresh water to cover the chickpeas by about 2 inches. Secure the lid and cook on high pressure for 15-20 minutes, or until tender.
- Once cooked, drain the chickpeas well and let them cool slightly. Pat them dry with a paper towel to remove excess moisture.
Prepare and bake the chickpea meatballs
- Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- In a small bowl, whisk together the flaxseed meal and 3 tbsp of water. Set aside for 5 minutes to thicken into a 'flax egg'.
- In a food processor, add the cooked chickpeas, 1/4 of the chopped onion, 2 minced garlic cloves, oregano, 1/4 tsp salt, and 1/4 tsp pepper. Pulse until broken down but still retaining some texture.
- Transfer the mixture to a bowl. Add the flax egg and breadcrumbs. Mix until just combined.
- Roll into 1-inch meatballs (about 20-24) and place them on the prepared baking sheet.
- Bake for 15 minutes, until firm and lightly golden. This helps them hold their shape in the soup.
Start the soup base
- While the meatballs bake, heat the olive oil in a large pot or Dutch oven over medium heat.
- Add the remaining chopped onion, carrots, and celery. Sauté for 6-8 minutes, until softened.
- Add the remaining 2 minced garlic cloves and cook for 1 minute until fragrant.
- Stir in the finely chopped tomatoes and cook for 5-7 minutes, until they break down and the mixture thickens.
Simmer the soup
- Pour in 6 cups of water, scraping up any bits from the bottom of the pot.
- Add the dried thyme, bay leaf, remaining 1/4 tsp salt, and 1/4 tsp black pepper. Bring to a boil, then reduce heat to a simmer.
- Stir in the ditalini pasta and cook for 8-10 minutes, or until the pasta is al dente.
Finish and serve
- Gently add the baked chickpea meatballs to the soup. Simmer for 2-3 minutes to heat them through.
- Remove the bay leaf before serving.
- Ladle the soup into bowls and garnish with fresh parsley.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best meatball texture, ensure the cooked chickpeas are patted very dry before processing.
- 2Baking the meatballs is crucial to prevent them from falling apart in the soup. Don't skip this step!
- 3Feel free to add other vegetables like chopped spinach or kale in the last few minutes of cooking for extra nutrients.
- 4The soup will thicken as it sits due to the pasta. Add a splash more water when reheating if needed.
- 5For extra flavor, toast the dried herbs in the pot for 30 seconds with the garlic before adding the tomatoes and water.
- 6A squeeze of fresh lemon juice at the end can brighten up all the flavors in the soup.
Adapt it for your goals.
Gluten free
Use certified gluten-free breadcrumbs and gluten-free small pasta to make this soup entirely gluten-free.
high proteinHigh protein
Add a cup of cooked lentils or quinoa along with the pasta to boost the protein content further.
spicySpicy
Add 1/2 teaspoon of red pepper flakes along with the garlic for a gentle, warming heat.
kid friendlyKid friendly
Use fun-shaped pasta and ensure the vegetables are diced very small. The 'meatballs' are usually a hit with kids.
Why this is on our healthy list.
Rich in Plant-Based Protein
Chickpeas are an excellent source of protein, which is essential for muscle repair, immune function, and overall body maintenance.
High in Dietary Fiber
The combination of chickpeas, vegetables, and whole wheat provides a significant amount of fiber, promoting digestive health and helping you feel full and satisfied.
Packed with Vitamins and Minerals
Carrots, celery, onions, and tomatoes offer a range of essential nutrients like Vitamin A, Vitamin C, and potassium, supporting vision, immunity, and heart health.
Heart-Healthy
This soup is low in saturated fat and cholesterol-free. The use of olive oil provides healthy monounsaturated fats.
Frequently asked questions
Yes, it's a very healthy soup. It's packed with plant-based protein and fiber from chickpeas, and full of vitamins and minerals from the vegetables. Using whole wheat breadcrumbs and pasta adds complex carbohydrates for sustained energy.