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Vegan Garlic Chickpea Soup

The Creamy Vegan Garlic Chickpea Soup You’ll Crave

This Vegan Garlic Chickpea Soup is a rich, creamy, and satisfying meal that comes together in under 30 minutes, packed with flavor and nutrition.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Vegan
Calories: 250

Ingredients
  

For the Base
  • 2 tbsp Olive Oil Feel free to substitute with any cooking oil if needed.
  • 3 cloves Garlic Minced; adjust the quantity based on your personal taste.
  • 2 cans Chickpeas 15 oz each; primary protein source.
  • 1 large Potato Diced; use sweet potato or omit for a low-carb option.
  • 2 cups Low-Sodium Vegetable Broth Homemade broth or water can also be used.
For the Seasoning
  • 1 tsp Paprika Swapping in smoked paprika offers a different profile.
  • 1 tsp Dried Rosemary Thyme or Italian herbs can be a suitable substitution.
  • 0.5 tsp Dried Thyme Omit if you prefer a herb-free version.
  • 0.25 tsp Chili Flakes Adjust or omit based on your spice tolerance.
  • Salt Adjust to suit your taste preferences.
  • Black Pepper Adjust to suit your taste preferences.

Equipment

  • blender
  • Large Pot

Method
 

Directions
  1. Start by opening one can of chickpeas and pouring both the legumes and liquid into a blender. Blend on high until you reach a smooth, creamy consistency that resembles a thick puree.
  2. In a large pot, heat 2 tablespoons of olive oil over medium heat for about 1 minute. Add 3 cloves of minced garlic and sauté for 1-2 minutes until fragrant and lightly golden.
  3. Add the blended chickpeas to the pot along with one drained can of chickpeas, 1 diced potato, 1 teaspoon of paprika, 1 teaspoon of dried rosemary, ½ teaspoon of dried thyme, and a pinch of chili flakes. Stir well for 1-2 minutes.
  4. Pour in 2 cups of low-sodium vegetable broth and stir again. Increase the heat to medium-high and bring the soup to a rolling boil.
  5. Once boiling, reduce the heat to medium-low, cover the pot partially, and let the soup simmer for about 25 minutes.
  6. After 25 minutes, taste the soup, adjusting seasoning with salt and black pepper as needed. Serve hot, garnished with freshly cracked pepper and a drizzle of olive oil.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 35gProtein: 10gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 4gSodium: 300mgPotassium: 600mgFiber: 8gSugar: 2gVitamin A: 5IUVitamin C: 15mgCalcium: 4mgIron: 10mg

Notes

This soup is perfect for batch cooking! Make extra and freeze it in portions for easy meals later.

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