Creamy Chickpea Soup
Hola! This Vegan Garlic Chickpea Soup has quickly become one of my favorite cozy bowls to whip up on busy weeknights. It’s creamy, garlicky, and deeply comforting, all made from simple pantry staples.
The first time I made it, the aroma of roasted garlic and herbs instantly reminded me of home, where mama would simmer hearty soups that made the whole kitchen smell like love.
This version is lighter, plant-based, and full of flavor from chickpeas, rosemary, thyme, and a touch of chili. It’s proof that vegan recipes can still feel rich, warm, and completely satisfying.
| Prep Time | 5 minutes |
| Cook Time | 25 minutes |
| Total Time | 30 minutes |
| Servings | 3 (or 4 small) |
| Difficulty | Easy |
| Cuisine Type | Vegan |
| Best Season | Fall and Winter |
Why You’ll Love This Recipe
- Creamy and Comforting: The pureed chickpeas and potatoes create a naturally creamy texture without any dairy.
- Ready in 30 Minutes: Simple ingredients and one pot make this recipe perfect for weeknight cooking.
- Wholesome and Nourishing: Packed with protein, fiber, and heart-healthy fats.
- Budget-Friendly: Made with pantry staples like chickpeas, garlic, and potatoes.
- Meal-Prep Friendly: Keeps beautifully in the fridge or freezer for quick meals later in the week.
Vegan Garlic Chickpea Soup
- Total Time: 30 minutes
- Yield: 3 servings 1x
- Diet: Vegan
Description
This Vegan Garlic Chickpea Soup is creamy, comforting, and full of flavor. Made with chickpeas, garlic, potatoes, and herbs, it’s a quick and wholesome vegan meal ready in just 30 minutes.
Ingredients
- 1 tablespoon olive oil, plus more for drizzling
- 3 large garlic cloves, minced or pressed
- 1 teaspoon paprika
- 1 teaspoon dried rosemary
- 1/2 teaspoon dried thyme
- 1/4 teaspoon chili flakes
- 2 cans (15 oz each) chickpeas
- 1 large potato (6 oz / 180 g), diced
- 2 cups (480 ml) low-sodium vegetable broth
- Salt and black pepper, to taste
Instructions
1. Add one can of chickpeas with its liquid to a blender and puree until smooth.
2. Heat olive oil in a pot over medium heat. Add minced garlic and sauté for 1 minute until fragrant.
3. Add pureed chickpeas, the second can of drained chickpeas, diced potato, paprika, rosemary, thyme, chili flakes, and black pepper. Stir to combine.
4. Add vegetable broth and stir again.
5. Cover and bring to a boil over medium-high heat. Reduce heat to medium-low and simmer for 25 minutes, stirring occasionally.
6. Taste and adjust seasoning with salt and pepper as needed.
7. Serve hot, drizzled with olive oil and freshly cracked pepper. Add crusty bread on the side for dipping.
Notes
Store in the fridge in an airtight container for up to 3 days.
Freezable for up to 2 months in airtight containers.
Add a squeeze of lemon before serving for a bright flavor.
Top with roasted chickpeas or fresh herbs for garnish.
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Vegan
Nutrition
- Serving Size: 1 1/3 cup
- Calories: 252
- Sugar: 1 g
- Sodium: 729 mg
- Fat: 8 g
- Saturated Fat: 1 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 37 g
- Fiber: 10 g
- Protein: 10 g
- Cholesterol: 0 mg
Ingredients
- 1 tablespoon olive oil, plus more for drizzling
- 3 large garlic cloves, minced or pressed
- 1 teaspoon paprika
- 1 teaspoon dried rosemary
- ½ teaspoon dried thyme
- ¼ teaspoon chili flakes
- 2 cans (15 oz each) chickpeas
- 1 large potato (6 oz / 180 g), diced
- 2 cups (480 ml) low-sodium vegetable broth
- Salt and black pepper, to taste
Ingredient Tips Table
| Ingredient | Tip |
|---|---|
| Chickpeas | Use one can with liquid for creaminess, and one drained for texture. |
| Garlic | Freshly minced garlic brings out the best flavor, especially when sautéed gently. |
| Potato | Adds natural creaminess and body to the soup. |
| Vegetable broth | Choose low-sodium broth so you can control the saltiness. |
| Olive oil | A drizzle on top before serving enhances richness. |
| Herbs | Dried rosemary and thyme bring that cozy, earthy aroma perfect for fall. |
Step-by-Step Instructions
- Blend chickpeas: Add one can of chickpeas with its liquid to a blender and puree until smooth.
- Sauté garlic: Heat olive oil in a pot over medium heat. Add minced garlic and cook for about 1 minute until fragrant.
- Build flavor: Add pureed chickpeas, the second can of drained chickpeas, diced potato, paprika, rosemary, thyme, chili flakes, and pepper. Stir to combine.
- Add broth: Pour in vegetable broth and stir again to mix everything evenly.
- Simmer: Cover with a lid, bring to a boil, then reduce heat to medium-low. Let it simmer for 25 minutes, stirring occasionally, until the potatoes are tender.
- Adjust seasoning: Taste and add salt and pepper as needed.
- Serve: Ladle into bowls, drizzle with olive oil, and top with fresh cracked pepper. Don’t forget a slice of crusty bread for dipping.
Helpful Tips
- Add a squeeze of lemon before serving for brightness.
- Adjust thickness by adding more broth if desired.
- For extra smoothness, blend part of the soup again before serving.
- Top with roasted chickpeas or fresh herbs for extra texture.
Expert Tips for the Best Results
- Simmer gently: Low heat keeps the texture creamy and prevents over-thickening.
- Blend carefully: Puree just one can of chickpeas for perfect creaminess and balance.
- Use quality broth: Homemade or cube-based broth enhances depth and flavor.
- Serve immediately: This soup is best hot and freshly drizzled with olive oil.
Recipe Variations
- Spicy Chickpea Soup: Add extra chili flakes or a pinch of cayenne.
- Lemon Herb Twist: Add lemon zest and parsley before serving for freshness.
- Coconut Cream Version: Stir in a splash of coconut milk for a richer finish.
- Roasted Garlic Style: Roast the garlic first for a sweet, mellow flavor.
If you love creamy, cozy soups, you’ve got to check out my Crock Pot Crack Potato Soup. It’s a rich, cheesy, and hearty beef potato soup that slow-cooks to perfection, making it the ultimate bowl of comfort for chilly days or easy family dinners.
Make Ahead & Storage Tips
Keep the soup in an airtight container in the fridge for up to 3 days. It also freezes well for up to 2 months. Thaw overnight in the fridge before reheating. Warm gently on the stove, adding a little broth or water to loosen if needed.
Serving Suggestions
Serve this Vegan Garlic Chickpea Soup with crusty bread or a side salad. It pairs beautifully with avocado toast or roasted vegetables for a balanced vegan meal.
Pairing Ideas
Pair with herbal tea, a citrus-infused sparkling water, or a chilled glass of white wine. It’s also perfect with roasted sweet potatoes or quinoa salad on the side.
Storage and Reheating Tips
Store in airtight containers in the fridge for up to 3 days. Reheat on the stovetop over medium heat until warmed through. Avoid boiling to keep the texture silky. If frozen, reheat gently after thawing.
Frequently Asked Questions (FAQs)
Can I use dried chickpeas instead of canned?
Yes, just cook them in advance until tender, about 1 ½ cups cooked equals one can.
Can I skip the potato?
You can, but it helps create the creamy base. Try substituting with cauliflower or white beans.
How can I make it spicier?
Add more chili flakes or a pinch of smoked paprika for extra depth.
Can I blend the whole soup?
Yes, if you prefer a completely smooth texture, blend all of it before serving.
Is this soup freezer-friendly?
Absolutely, it freezes very well for up to 2 months.
Can I use fresh herbs instead of dried?
Yes, double the amount of fresh herbs since dried herbs are more concentrated.
What can I serve with this soup?
Crusty bread, pita, or a green salad complement it perfectly.
Nutrition Information
| Serving Size | 1 ⅓ cups |
|---|---|
| Calories | 252 |
| Protein | 10 g |
| Carbohydrates | 37 g |
| Fat | 8 g |
| Fiber | 10 g |
| Sugar | 1 g |
| Sodium | 729 mg |
Nutrition facts are estimated using online tools and may vary based on your ingredients and preparation. Please consult a nutritionist for precise dietary advice.
Conclusion
This Vegan Garlic Chickpea Soup proves that simple ingredients can create the most comforting meals. With its creamy texture, bold garlic flavor, and cozy aroma, it’s a bowl of nourishment and comfort in every spoonful. Make it once, and it’ll become your go-to vegan soup for chilly days.
