Israeli Bean Soup

Warm your soul with a hearty bowl of Israeli Bean Soup, a nourishing and aromatic dish that's perfect for cozy nights or meal prepping. This traditional recipe features a wholesome blend of creamy white beans and nutty chickpeas, slow-simmered with a medley of sautéed vegetables, fragrant spices like cumin, paprika, and turmeric, and a splash of zesty lemon juice for a bright finish. The rich tomato base complements the earthy flavors, while a fresh sprinkle of parsley adds a vibrant touch. Simple yet full of depth, this vegetarian soup is both comforting and protein-packed, making it an ideal option for plant-based eaters and soup lovers alike. Serve it with crusty bread or spooned over rice for a satisfying, nutrient-rich meal that doubles as a delicious cultural experience.

Nutriscore Rating: 85/100

Prep Time:15 mins

Cook Time:120 mins

Total Time:135 mins

Servings: 6

Ingredients

• 1 cup dried white beans (e.g., cannellini or great northern)
• 0.5 cup dried chickpeas
• 2 tablespoons olive oil
• 1 large yellow onion, finely chopped
• 2 medium carrots, diced
• 2 medium celery stalks, diced
• 3 cloves garlic cloves, minced
• 2 tablespoons tomato paste
• 1 teaspoon cumin powder
• 1 teaspoon paprika
• 0.5 teaspoon ground turmeric
• 8 cups vegetable broth
• 0.25 cup fresh parsley, chopped
• 2 tablespoons fresh lemon juice
• 1 teaspoon kosher salt
• 0.5 teaspoon black pepper
• 1 bay leaf

Directions

Step 1

Rinse the dried white beans and chickpeas thoroughly. Place them in a bowl, cover with water, and soak overnight (8-12 hours). Drain and rinse before cooking.

Step 2

In a large soup pot or Dutch oven, heat the olive oil over medium heat.

Step 3

Add the chopped onion, diced carrots, and diced celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened and the onion is translucent.

Step 4

Add the minced garlic and cook for another 1-2 minutes until fragrant.

Step 5

Stir in the tomato paste, cumin powder, paprika, and ground turmeric. Cook for about 1 minute to toast the spices and enhance their flavor.

Step 6

Add the soaked beans and chickpeas to the pot, followed by the vegetable broth and the bay leaf. Stir to combine.

Step 7

Bring the soup to a boil over high heat, then reduce the heat to low and simmer, partially covered, for 1.5 to 2 hours, or until the beans are tender. Check occasionally and add more broth or water if needed.

Step 8

Once the beans are cooked, remove the bay leaf. Stir in the fresh parsley, lemon juice, kosher salt, and black pepper.

Step 9

Taste the soup and adjust seasoning as needed. Serve hot with crusty bread or over rice.

Nutrition Facts

Serving size	2721.1 grams (2721.1g)

Amount per serving	% Daily Value*
Calories	2220

Total Fat 54.20g	69%
Saturated Fat 8.90g	45%
Polyunsaturated Fat 8.40g
Cholesterol 0mg	0%
Sodium 5333mg	232%
Total Carbohydrate 347.50g	126%
Dietary Fiber 83.50g	298%
Total Sugars 63.70g
Protein 107.90g	216%

Vitamin D 0IU	0%
Calcium 1007mg	77%
Iron 35mg	196%
Potassium 9837mg	209%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 21.1%

Protein: 18.7%

Carbs: 60.2%