Description
This easy garlic chickpea soup transforms humble chickpeas into a creamy, aromatic, and nutrient-dense meal. Ready in just 35 minutes, it delivers plant-based protein, heart-healthy fiber, and comforting flavor, perfect for any season.
Ingredients
Scale
- 1 tablespoon olive oil, plus extra for drizzling
- 3 large garlic cloves, minced or crushed
- 2 cans chickpeas (15 oz each) or 3 cups cooked dried chickpeas
- 1 large potato (about 6 oz/180 g), cut into small pieces
- 2 cups low-sodium vegetable broth
- 1 teaspoon paprika (smoked recommended)
- 1 teaspoon dried rosemary (or 1½ tsp fresh, finely chopped)
- ½ teaspoon dried thyme
- ¼ teaspoon chili flakes
- Salt and freshly ground black pepper to taste
Instructions
- Blend one can of chickpeas (with liquid) until smooth; set aside.
- Heat olive oil in a pot over medium heat. Add garlic and sauté about 1 minute until fragrant.
- Add chickpea purée, drained whole chickpeas, potato, spices, and broth. Stir well to combine.
- Bring to a boil, then reduce heat and simmer covered for 25 minutes, stirring occasionally, until potatoes are tender.
- Adjust seasoning with salt, pepper, or chili flakes. Optional: finish with a squeeze of lemon juice before serving.
Notes
Blending chickpeas creates a naturally creamy base without dairy. Don’t overcook garlic to avoid bitterness. Store leftovers in the fridge 4–5 days or freeze up to 3 months.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1½ cups
- Calories: 285
- Sugar: 6g
- Sodium: Varies with broth (~200-400mg)
- Fat: 6.1g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 11.2g
- Protein: 12.8g
- Cholesterol: 0mg
Keywords: chickpea soup, garlic soup, vegan soup, healthy soup recipe, high fiber soup, plant-based soup