Healthy Vegan Garlic Chickpea Soup Recipe
This Healthy Vegan Garlic Chickpea Soup is a comforting and nutritious meal perfect for a quick and satisfying lunch or dinner. Packed with garlicky flavor, hearty chickpeas, and warming herbs, this soup is easy to prepare in just 30 minutes using simple ingredients. It’s vegan, gluten-free, and low in fat, making it a wholesome choice to enjoy any day of the week.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 3 servings
- Category: Soup
- Method: Stovetop
- Cuisine: Vegan
- Diet: Vegan
Ingredients
Soup Ingredients
- 1 Tbsp olive oil, plus more for drizzling
- 3 large garlic cloves, minced or pressed
- 1 tsp paprika
- 1 tsp dried rosemary
- ½ tsp dried thyme
- ¼ tsp chili flakes
- 2 cans (15 oz each) chickpeas
- 1 (6oz-180 grams) large potato, diced
- 2 cups (480 ml) low-sodium vegetable broth
- Salt & black pepper, to taste
Instructions
- Purée Chickpeas: Pour one can of chickpeas with its liquid into a blender and purée until smooth to create a creamy base for the soup.
- Sauté Garlic: Heat the olive oil in a pot over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant, enhancing the soup’s aroma.
- Add Ingredients: Add the puréed chickpeas, the drained second can of chickpeas, diced potato, paprika, rosemary, thyme, chili flakes, and freshly cracked pepper to the pot. Stir well to combine all flavors.
- Add Broth and Simmer: Pour in the vegetable broth and stir again. Cover the pot with a lid, bring it to a boil over medium-high heat, then reduce heat to medium-low and simmer for 25 minutes, stirring occasionally, until the potatoes are tender.
- Adjust Seasoning: Taste the soup and season with salt, adding about ¼ tsp or to preference depending on broth saltiness. Adjust black pepper as desired.
- Serve: Ladle the soup into bowls and drizzle with a little olive oil. Serve hot with crusty bread for dipping for a complete and comforting meal.
Notes
- This soup is naturally vegan and gluten-free, making it suitable for many dietary preferences.
- For a smoother texture, you can blend the entire soup after cooking, but leaving some chickpeas whole adds nice texture.
- If you prefer less heat, reduce or omit the chili flakes.
- Using low-sodium vegetable broth allows better control over salt levels.
- Crusty bread pairs perfectly with this soup for dipping and added heartiness.