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Vegan Garlic Chickpea Soup

Vegan Garlic Chickpea Soup – Creamy Comfort in 30 Minutes

Enjoy this Vegan Garlic Chickpea Soup, a quick and nourishing meal that combines garlic and chickpeas for a comforting bowl of goodness.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Soups
Cuisine: Vegan
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 1 tablespoon Olive Oil Add richness and depth; avocado oil can be a substitute.
  • 4 cloves Garlic Use fresh garlic for aromatic flavor.
  • 1 teaspoon Paprika Smoked paprika can add extra smoky depth.
  • 1 teaspoon Dried Rosemary Fresh rosemary can be used but adjust the quantity.
  • 1 teaspoon Dried Thyme Consider substituting with Italian seasoning if unavailable.
  • 1 pinch Chili Flakes Omit or reduce based on spice preference.
For the Soup
  • 2 cans Chickpeas Canned chickpeas save time.
  • 1 medium Potato Acts as a thickener and can be replaced with sweet potato.
  • 4 cups Low-Sodium Vegetable Broth Homemade broth or water can be used in a pinch.
  • to taste Salt Adjust based on personal preference.
  • to taste Black Pepper Adjust based on personal preference.

Equipment

  • blender
  • Large Pot

Method
 

Step-by-Step Instructions
  1. Begin by placing one can of chickpeas, including its liquid, into a blender. Blend on high until smooth and creamy, resembling a thick paste, about 1-2 minutes.
  2. In a large pot, heat 1 tablespoon of olive oil over medium heat. Add 4 minced garlic cloves and sauté for about 1 minute until fragrant and just golden.
  3. Add the puréed chickpeas, another can of drained chickpeas, 1 diced potato, 1 teaspoon of paprika, 1 teaspoon of dried rosemary, 1 teaspoon of dried thyme, and a pinch of chili flakes. Stir thoroughly for about 2 minutes.
  4. Pour in 4 cups of low-sodium vegetable broth, stirring well. Increase heat to medium-high and bring to a gentle boil in about 5 minutes.
  5. Once boiling, reduce heat to medium-low and let the soup simmer uncovered for 25 minutes, stirring occasionally.
  6. After 25 minutes, taste and adjust seasoning with salt and black pepper. For a thicker consistency, blend in additional chickpeas or potato.

Nutrition

Serving: 1bowlCalories: 300kcalCarbohydrates: 45gProtein: 12gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 6gSodium: 300mgPotassium: 600mgFiber: 10gSugar: 3gVitamin A: 2IUVitamin C: 15mgCalcium: 4mgIron: 15mg

Notes

Serve hot, drizzling with extra olive oil and sprinkling with freshly cracked black pepper for a flavorful finish.

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