Cheesy Chickpea & Parmesan Soup
This delicious soup is delicately flavoured with Parmesan rind, which gives it an almost risotto -like quality (both in flavour and creaminess). It’s also a great way to use up your leftover Parmesan rinds - so don’t throw them away! Chickpeas are cheap and packed full of nutrition making this a satisfying meal that won’t break the budget. This meal is part of my Healthy & Delicious under $10 week; this meal will serve 8 people and comes in at a total price of $8.35!
In the very last 5 minutes I would suggest adding whatever greens you have leftover in your fridge, to add a pop of freshness. You can add almost anything you like to this (sweet potato, tomato, cabbage... the options are endless!) So make this brothy parmy chickpea soup and don’t throw away any leftovers!
This soup is the ultimate vegetarian alternative to bone broth; it’s packed full of protein and it’s abundantly more tasty (in my humble opinion!). If you’re vegan I would suggest swapping out the Parmesan for a can of tomatoes and/or some tamari / soy sauce to bring to life that umami flavour!
4 tablespoons of extra virgin olive oil
1 large brown onion
1 garlic clove
1 lemons juice and rind
1 500gram packet of dried chickpeas
leftover parmesan rind
2 teaspoons of ground turmeric
2 teaspoons of Italian herbs
1 teaspoon smoky paprika
1 teaspoon chilli flakes
freshly cracked black pepper
1/2 bunch of greens: kale, cabbage, spinach
Rinse the dried chickpeas in cold water and discard any chickpeas that are discoloured. Drain and set aside.
In a large pot or dutch oven warm oil over a medium heat. Add the onion, carrot, spices and herbs and cook, stirring occasionally, until the onion is soft and translucent, about 7 minutes. Add the dried chickpeas and 7 cups of water then season generously with salt and pepper.
Juice the lemon and set aside. Add the lemon rind and parmesan rind to the pot, give it a stir then bring to the boil. Reduce heat to medium - low, cover and let simmer for around 2 hours.
When the soup has reduced substantially, and the chickpeas are soft, give the soup a taste and check for seasoning. Remove and discard the lemon rind and any parmesan rind that has not disintegrated.
5 minutes before serving, stir in any greens and the lemon juice. Serve in bowls, and enjoy!
Notes: This soup will keep in the freezer in an airtight container for 3 months, and in the fridge for a week.
4 tablespoons of extra virgin olive oil - $1.20 ($9 for 1L)
1 brown onion - $0.54
1 carrot - $0.37
1 garlic clove - $0.15 (1 bulb is $1.50)
1 lemon - $0.90
1 500gram packet of dried chickpeas - $1.80 for 500gram packet
leftover parmesan rind - (free) but a 100gram block of Parmigiano-Reggiano is $4.75
2 teaspoons of ground turmeric - $0.45 (1 jar $1.90)
2 teaspoons of Italian herbs - $0.30 (1 jar $1.98)
1 teaspoon smoky paprika - $0.15 (1 jar $2.50)
2 teaspoons chilli flakes - $0.53 (1 jar $2.20)
Greens (1/2 bunch of Kale for example): $1.95
Pantry Staples: salt and freshly cracked black pepper
Total: $8.35 and serves 8
*all prices are in $AU, and averages based on availability at time of recipe development and geographical region (Sydney, Australia)