Vegetarian Canja

Delight in the comforting warmth of Vegetarian Canja, a hearty spin on the traditional Portuguese soup that skips the meat but keeps all the flavor. This nourishing recipe features a medley of fresh vegetables, including carrots, celery, potatoes, and cabbage, simmered to perfection in a rich vegetable broth. Aromatic garlic, a hint of lemon zest, and tender white rice elevate this dish to soul-soothing perfection, while protein-packed chickpeas make it satisfyingly filling. Ready in just one hour, this vibrant soup is ideal for cozy weeknight dinners or meal prep. Garnished with fresh parsley and brimming with wholesome ingredients, Vegetarian Canja is a flavorful and nutritious comfort food that’s sure to satisfy. Perfect for vegetarians and anyone craving a bowl of homemade goodness!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large, chopped onion
• 2 medium, diced carrots
• 2 diced celery stalks
• 3 cloves, minced garlic
• 2 medium, peeled and diced potatoes
• 1 cup, shredded cabbage
• 6 cups vegetable broth
• 1 whole bay leaf
• 0.75 cup white rice
• 1 can (15 ounces), drained and rinsed chickpeas
• 1 teaspoon lemon zest
• 0.25 cup, chopped fresh parsley
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion, diced carrots, and celery to the pot and sauté for about 5 minutes until the vegetables are softened.

Step 3

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 4

Add the diced potatoes and shredded cabbage, stirring to combine with the vegetables.

Step 5

Pour in the vegetable broth and add the bay leaf to the pot.

Step 6

Bring the soup to a boil, then reduce the heat to low and let it simmer for about 10 minutes.

Step 7

Add the white rice to the pot and continue to simmer for another 20 minutes, or until the rice is cooked through and the vegetables are tender.

Step 8

Stir in the drained and rinsed chickpeas, lemon zest, salt, and black pepper.

Step 9

Simmer for an additional 5 minutes to heat the chickpeas through.

Step 10

Remove the bay leaf from the pot and discard.

Step 11

Serve the vegetarian canja hot, garnished with fresh chopped parsley.

Nutrition Facts

Serving size	(3304.6g)

Amount per serving	% Daily Value*
Calories	2274.5

Total Fat 53.9g	0%
Saturated Fat 8.7g	0%
Polyunsaturated Fat 7.1g
Cholesterol 0mg	0%
Sodium 6288.5mg	0%
Total Carbohydrate 379.4g	0%
Dietary Fiber 76.4g	0%
Total Sugars 73.6g
Protein 85.5g	0%

Vitamin D 0IU	0%
Calcium 839.0mg	0%
Iron 27.3mg	0%
Potassium 8269.8mg	0%

*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: 20.7%

Protein: 14.6%

Carbs: 64.7%