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Vegan Garlic Chickpea Soup

Creamy Vegan Garlic Chickpea Soup in 30 Minutes

This Vegan Garlic Chickpea Soup is a quick, hearty dish that combines bold flavors with comforting creaminess, perfect for any busy schedule.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Vegan
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons olive oil Feel free to use any cooking oil of your choice.
  • 3 cloves garlic Mince or press for best results.
  • 2 cans chickpeas 15 oz each; drain the second can before adding.
  • 1 large potato Can use sweet potato for a different flavor profile.
For the Seasoning
  • 1 tsp paprika Smoked paprika can be used for added depth of flavor.
  • 1 tsp dried rosemary Fresh rosemary can replace dried.
  • 0.5 tsp dried thyme Oregano can be a substitute.
  • 0.25 tsp chili flakes Adjust amount for personal preference.
  • salt & black pepper To taste.
For the Liquid
  • 2 cups low-sodium vegetable broth Homemade or store-bought options available.

Equipment

  • Blender
  • Large pot

Method
 

Step-by-Step Instructions
  1. Start by placing one can of chickpeas, including its liquid, into a blender. Blend until smooth for about 30 seconds.
  2. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant.
  3. Add the blended chickpeas, the second can of drained chickpeas, and the diced potato to the pot. Sprinkle in the paprika, rosemary, thyme, chili flakes, and black pepper. Stir well.
  4. Pour in 2 cups of low-sodium vegetable broth and stir. Ensure that the potato is evenly distributed.
  5. Cover the pot and increase the heat to medium-high to bring the soup to a boil. This should take 5–7 minutes.
  6. Once boiling, reduce the heat to medium-low and let it simmer uncovered for 25 minutes, stirring occasionally.
  7. Taste the soup and adjust the seasoning with salt and pepper as desired.
  8. Ladle the soup into bowls while hot, drizzling a little olive oil on top for extra richness.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 38gProtein: 12gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 400mgPotassium: 600mgFiber: 8gSugar: 3gVitamin A: 2IUVitamin C: 25mgCalcium: 6mgIron: 15mg

Notes

This soup can be customized with spinach or different spices and is great for meal prep, as it freezes well.

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