Vegan Garlic Chickpea Soup is a comforting and nutrient-packed dish with creamy chickpeas, bold garlic, and fragrant herbs. This wholesome soup is simple to prepare, rich in flavor, and perfect for a cozy weeknight meal.
Why You’ll Love This Recipe
- Healthy and Hearty: Packed with plant-based protein, fiber, and nutrients.
- Rich and Flavorful: The garlic and herbs add a deep, savory taste.
- Quick and Easy: Ready in under 40 minutes with minimal prep.
- Customizable: Adapt with your favorite vegetables or spices.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- Olive oil
- Garlic cloves (thinly sliced or minced)
- Onion (diced)
- Carrots (sliced)
- Celery (sliced)
- Chickpeas (canned, rinsed, and drained)
- Vegetable broth
- Bay leaf
- Thyme (fresh or dried)
- Paprika (optional, for smoky flavor)
- Lemon juice (freshly squeezed)
- Salt
- Black pepper
- Fresh parsley or cilantro (chopped, for garnish)
Directions
- Sauté the Vegetables:
- Heat olive oil in a large pot over medium heat. Add the garlic and cook for 1-2 minutes until fragrant.
- Add the onion, carrots, and celery. Sauté for 5-7 minutes until softened.
- Build the Flavor:
- Stir in the chickpeas, bay leaf, thyme, and paprika (if using). Cook for 1-2 minutes to coat the chickpeas in the aromatics.
- Add the Broth:
- Pour in the vegetable broth and bring to a boil. Reduce the heat to low and let the soup simmer for 20-25 minutes, allowing the flavors to meld.
- Blend (Optional):
- For a creamy texture, blend half of the soup using an immersion blender or by transferring a portion to a blender. Return the blended soup to the pot and stir to combine.
- Finish the Soup:
- Stir in the lemon juice and adjust seasoning with salt and black pepper to taste.
- Serve:
- Ladle into bowls and garnish with fresh parsley or cilantro. Serve with crusty bread or over rice if desired.
Servings and Timing
- Servings: 4-6
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
Variations
- Spicy Kick: Add red pepper flakes or a dash of hot sauce.
- Herbed Twist: Use rosemary, sage, or oregano for different herbal profiles.
- Vegetable Add-Ins: Toss in spinach, kale, or diced zucchini during the last few minutes of cooking.
- Creamier Version: Stir in a splash of coconut milk or almond milk for added creaminess.
- Grain Boost: Add cooked quinoa, rice, or farro for a heartier soup.
Storage/Reheating
- Refrigerator: Store leftovers in an airtight container for up to 5 days.
- Freezer: Freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.
- Reheating: Warm on the stovetop over medium heat or in the microwave. Add a splash of water or broth if the soup has thickened.
FAQs
1. Can I use dried chickpeas instead of canned?
Yes, cook dried chickpeas beforehand and add them to the recipe. You’ll need about 1 ½ cups of cooked chickpeas.
2. Can I make this soup oil-free?
Yes, sauté the vegetables in a bit of vegetable broth instead of olive oil.
3. What can I serve with this soup?
Crusty bread, pita, rice, or a side salad pair wonderfully with this dish.
4. Can I make this soup ahead of time?
Yes, the flavors deepen as it sits, making it great for meal prep.
5. How do I thicken the soup?
Blend more of the soup or mash some of the chickpeas with a spoon to create a thicker consistency.
6. Can I add tomatoes?
Yes, add a can of diced tomatoes or a few fresh, chopped tomatoes for a tangy flavor.
7. Is this soup gluten-free?
Yes, it’s naturally gluten-free as written. Just check the labels on your broth to ensure it’s certified gluten-free.
8. How do I make the soup less garlicky?
Reduce the garlic to 2-3 cloves or sauté it for longer to mellow the flavor.
9. Can I double the recipe?
Absolutely! Use a larger pot and adjust the seasonings to taste.
10. How do I make it creamier without blending?
Add a few tablespoons of tahini or cashew cream for a creamy texture.
Conclusion
Vegan Garlic Chickpea Soup is a nourishing and satisfying dish that’s as delicious as it is easy to make. With its bold garlic flavor, creamy chickpeas, and fresh herbs, this soup is perfect for cozy dinners or meal prep. Try it today and enjoy a bowl of healthy, comforting goodness!
PrintVegan Garlic Chickpea Soup Recipe
This Vegan Garlic Chickpea Soup is a creamy, flavorful, and nourishing dish made with tender chickpeas, hearty vegetables, and roasted garlic. Perfect for a cozy meal, it’s easy to make and packed with protein and fiber.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Category: Soup
- Method: Stovetop
- Cuisine: Vegan / Mediterranean
Ingredients
- 2 tablespoons olive oil
- 1 large onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 6 cloves garlic, minced (or 1 bulb roasted garlic for a sweeter, milder flavor)
- 1 teaspoon dried thyme
- 1/2 teaspoon smoked paprika (optional)
- 1/4 teaspoon red pepper flakes (optional, for heat)
- 4 cups (1L) vegetable broth
- 2 (15 oz/425g) cans chickpeas, drained and rinsed
- 1 medium potato, peeled and diced (optional, for creaminess)
- 1 cup (240ml) coconut milk or plant-based cream
- 2 cups (60g) fresh spinach or kale, chopped (optional)
- 1 tablespoon lemon juice
- Salt and freshly ground black pepper, to taste
- Fresh parsley or cilantro, chopped (for garnish)
Instructions
1. Sauté the Vegetables:
- Heat the olive oil in a large pot over medium heat.
- Add the onion, carrots, and celery, and sauté for 5–7 minutes, or until softened.
- Stir in the minced garlic, thyme, smoked paprika, and red pepper flakes (if using). Cook for 1–2 minutes until fragrant.
2. Add the Broth and Chickpeas:
- Pour in the vegetable broth and add the chickpeas and diced potato (if using). Stir to combine.
- Bring the soup to a boil, then reduce the heat to low and simmer for 20 minutes, or until the vegetables are tender.
3. Blend the Soup (Optional):
- Use an immersion blender to blend a portion of the soup directly in the pot to create a creamy texture while keeping some chickpeas whole. Alternatively, transfer 1–2 cups of the soup to a blender, puree, and return it to the pot.
4. Add the Coconut Milk and Greens:
- Stir in the coconut milk or plant-based cream and cook for another 5 minutes.
- Add the spinach or kale and simmer until wilted.
5. Season and Serve:
- Stir in the lemon juice and season with salt and pepper to taste.
- Ladle the soup into bowls and garnish with fresh parsley or cilantro. Serve with crusty bread or crackers.
Notes
- For a richer flavor, roast a whole bulb of garlic, squeeze out the cloves, and stir them into the soup.
- Add a pinch of cumin or coriander for a warm, earthy flavor.
- Leftovers can be stored in the refrigerator for up to 5 days or frozen for up to 2 months.