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Garlic Chickpea Soup

Garlic Chickpea Soup: Hearty Comfort in Every Bowl

Garlic Chickpea Soup is a warm and comforting dish perfect for busy weeknights, rich in flavor and nutrition.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Vegetarian
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 1 can Canned Chickpeas Drain and rinse to reduce sodium and enhance flavor.
  • 1 cup Dried Chickpeas Soak and cook for a nuttier texture if you prefer a homemade option.
  • 4 cloves Minced Garlic Sauté gently to prevent bitterness while providing depth.
  • 1 medium Potato Adds starch for thickness; avoid overcooking to keep pieces intact.
  • 1 tablespoon Olive Oil Use for sautéing garlic; enriches flavor profile.
For the Seasoning
  • 1 teaspoon Paprika Adds a warm, smoky flavor; bloom in oil to release essence.
  • 1 teaspoon Rosemary Use fresh or dried for an earthy aroma.
  • 1 teaspoon Thyme Complements other spices, enhancing overall taste.
  • 1 teaspoon Chili Flakes Adjust to heat preference.
  • 1/2 teaspoon Pepper Freshly ground for final seasoning.
For the Liquid
  • 4 cups Vegetable Broth Adjust sodium level based on broth's content.

Equipment

  • Medium Pot
  • blender

Method
 

Step-by-Step Instructions
  1. Blend one can of chickpeas, with its liquid, until smooth; set aside.
  2. In a medium pot, heat olive oil and sauté minced garlic for about 1 minute until fragrant.
  3. Add puréed chickpeas, the second can of drained chickpeas, and cubed potatoes to the pot. Stir in paprika, rosemary, thyme, and chili flakes.
  4. Pour in the vegetable broth, covering all ingredients. Bring to a boil, about 5-7 minutes.
  5. Reduce heat and let simmer for 25 minutes, stirring occasionally to prevent sticking.
  6. Taste and adjust seasoning if needed, then let sit for a few minutes before serving.
  7. Ladle into bowls, garnishing with olive oil and cracked pepper; serve warm.

Nutrition

Serving: 1bowlCalories: 300kcalCarbohydrates: 45gProtein: 12gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gSodium: 600mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 300IUVitamin C: 10mgCalcium: 50mgIron: 3mg

Notes

Perfect for meal prep, store in an airtight container for up to 5 days in the fridge, or freeze for up to 3 months.

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