PrintEasy Creamy Garlic Chickpea Soup
This is a simple, satisfying, and creamy vegan chickpea soup recipe packed with garlic flavor. It uses everyday ingredients and comes together quickly, making it perfect for a weeknight dinner or meal prep.
- Prep Time: 10 min
- Cook Time: 25 min
- Total Time: 35 min
- Yield: 4 servings 1x
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean Inspired
- Diet: Vegan
Ingredients
Scale
- 2 tablespoons olive oil
- 1 large yellow onion, chopped
- 4 cloves garlic, minced
- 1 teaspoon dried thyme
- 1/2 teaspoon dried rosemary
- 1/4 teaspoon red pepper flakes (optional)
- 2 (15-ounce) cans chickpeas, rinsed and drained
- 4 cups vegetable broth
- 1 medium potato, peeled and diced (about 1 cup)
- 1/2 cup full-fat coconut milk (from a can) or unsweetened plant-based cream
- 1 tablespoon fresh lemon juice
- Salt and black pepper to taste
- Fresh parsley, chopped (for garnish)
Instructions
- Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
- Add the minced garlic, thyme, rosemary, and red pepper flakes (if using). Cook for 1 minute until fragrant.
- Add the rinsed chickpeas, vegetable broth, and diced potato to the pot. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 15 minutes, or until the potatoes are tender.
- Remove the pot from the heat. Use an immersion blender to blend the soup until it reaches your desired creaminess. For a very smooth soup, blend until completely smooth. For a chunkier texture, blend briefly.
- Stir in the coconut milk (or plant-based cream) and lemon juice. Heat gently for 2 minutes, but do not boil.
- Taste the soup and season generously with salt and black pepper.
- Serve hot, garnished with fresh parsley. This soup pairs well with crusty bread for dipping.
Notes
- For an extra layer of flavor, roast half a can of chickpeas tossed with olive oil and spices until crispy, then use these as a topping instead of fresh parsley.
- If you are looking for alternatives to traditional cooking methods, consider how a sous-vide precision cooker might offer consistent results for other recipes, though this soup is best made on the stovetop.
- This recipe is excellent for meal planning; it stores well in the refrigerator for up to 4 days.
Nutrition
- Serving Size: 1.5 cups
- Calories: 350
- Sugar: 5
- Sodium: 450
- Fat: 12
- Saturated Fat: 4
- Unsaturated Fat: 8
- Trans Fat: 0
- Carbohydrates: 50
- Fiber: 14
- Protein: 15
- Cholesterol: 0