If you’re looking for a hearty, satisfying, and comforting soup that’s both vegan and protein-rich, this Creamy Garlic Chickpea Soup will hit the spot. Made with simple pantry staples like canned chickpeas, garlic, and herbs, this soup is one of those vegan soup recipes that delivers big on flavor without complicated steps or hard-to-find ingredients.
Whether you’re craving a vegan dinner recipe for a cozy night in or preparing a meal for meat-free guests, this garlic chickpea soup is a winner. It’s creamy without cream, flavorful with just a few spices, and satisfying enough to enjoy on its own or with a slice of Cheesy Zucchini Bread.
Let’s explore how to make this delicious vegan soup, why it’s so good for you, and how to customize it for any season.
Table of Contents
Why You’ll Love This Creamy Garlic Chickpea Soup
- 100% plant-based and gluten-free
- Budget-friendly and made with pantry staples
- Naturally creamy thanks to blended chickpeas
- High in protein and fiber
- Perfect for batch cooking and meal prep
If you’re on a plant-forward diet or exploring vegan eating, this chickpea soup is a fantastic go-to recipe. It’s especially great if you’re new to receitas vegetarianas or vegetarische rezepte and looking for easy recipes to build your weekly menu.
Ingredients You’ll Need
This recipe keeps things simple and wholesome. Here’s what you need to make it:
- Chickpeas (canned or cooked from dry)
- Garlic cloves – lots of them!
- Olive oil
- Onion
- Vegetable broth or water
- Lemon juice
- Fresh herbs (thyme, parsley, or rosemary)
- Salt and pepper
- Optional: red pepper flakes or smoked paprika for extra warmth
Want to elevate the flavor? Serve it with a spoonful of Sweet Chili Sauce for a sweet-savory twist or pair it with crunchy Garlic Parmesan Focaccia Bread.
How to Make Creamy Garlic Chickpea Soup
This soup is super simple, ready in under 30 minutes, and perfect for beginners.
Step 1: Sauté Garlic and Onion
Heat olive oil in a large pot over medium heat. Add chopped onion and garlic and sauté until fragrant and golden—this step builds the base flavor of the soup.
Step 2: Add Chickpeas and Broth
Add your drained chickpeas to the pot, followed by vegetable broth. Let everything simmer for 10–15 minutes so the flavors meld together beautifully.
Step 3: Blend Until Creamy
Use an immersion blender to partially blend the soup. Leave some chickpeas whole for texture or blend it entirely for a silky finish.
Step 4: Season and Finish
Stir in lemon juice, fresh herbs, salt, and pepper. Add red chili flakes or smoked paprika if you like a bit of heat.
This soup tastes even better with sides like Mini Pancake Cereal for a cozy brunch or alongside Vegetarian Pasta Primavera for a full plant-based dinner spread.
Nutritional Benefits
Garlic chickpea soup is packed with plant-powered goodness. Chickpeas are high in:
- Protein – keeps you full longer
- Fiber – supports digestive health
- Iron and B Vitamins – essential for energy and immunity
- Low in fat and calories, but rich in flavor
Plus, garlic is a natural anti-inflammatory and immune booster, making this a great choice during cold or flu season. Pair it with a Vitamin C-rich smoothie to really boost your health game.
Variations & Add-ins
This is a versatile soup that can be adjusted to your liking. Here are some easy ways to switch it up:
Add Greens: Toss in a handful of spinach, kale, or arugula during the last 5 minutes of cooking.
Make it Spicy: Add harissa paste or sriracha for a bold kick.
Creamier Texture: Stir in a splash of unsweetened almond milk or coconut milk for extra creaminess.
Add Grains: Bulk it up with cooked quinoa, barley, or farro.
Hearty Garnish: Top with roasted chickpeas or Cheesy Mashed Potato Puffs for crunch and extra comfort.
Serving Suggestions
Creamy Garlic Chickpea Soup pairs well with a variety of plant-based sides. Here are some reader favorites from our collection:
- Cucumber Dill Salad – refreshing and herby
- Pumpkin Zucchini Bread – a savory-sweet combination
- Stuffed Acorn Squash – makes it a holiday-worthy meal
- Whipped Parmesan and Honey Pecan Dip – if you’re hosting and want a creamy contrast
You can also serve it with warm crusty bread or Cottage Cheese Flatbread for a protein-packed touch.
Make-Ahead and Storage Tips
This soup is great for meal prep and stores beautifully.
- Fridge: Store in an airtight container for up to 5 days.
- Freezer: Freeze for up to 3 months. Reheat gently with a splash of broth or water.
- Batch Tip: Double the recipe and freeze half for those nights when cooking feels like a chore.
Looking for more meal prep inspiration? Try these Make-Ahead Breakfast Bowls to get your mornings sorted too.
Frequently Asked Questions
Can I use dried chickpeas instead of canned?
Yes! Just soak them overnight and cook until tender. About 1 cup of dried chickpeas equals 2½ cups cooked.
How do I make it oil-free?
You can sauté the garlic and onion in vegetable broth or water instead of oil.
Can I make it in a slow cooker?
Absolutely. Just combine all ingredients and cook on low for 6–8 hours. Blend before serving.
Is this soup good for kids?
Yes! It’s mild, smooth, and easy to digest. You can reduce the garlic if needed.
For more kid-friendly vegan snacks, check out these Pumpkin Protein Muffins or Fruit Dip.
International Inspiration
This garlic chickpea soup fits beautifully into various global cuisines. It’s similar to:
- Italian Chickpea Minestrone (add tomatoes and pasta)
- Spanish Garlic Soup (sopa de ajo)
- Middle Eastern Hummus Soup (add tahini and cumin)
Want more global dishes? Don’t miss the Filipino Spanish Bread or the One-Pot Shrimp and Sausage Jambalaya for something bolder.
Final Thoughts
This creamy garlic chickpea soup is one of those recipes that tastes like comfort in a bowl. It’s perfect for cold nights, meal prepping, or a healthy reset. Whether you’re vegan, vegetarian, or just soup-obsessed, this one deserves a spot in your weekly rotation.
If you loved this soup, try pairing it with a fall dessert like Mini Pumpkin Bread with Cinnamon Swirl or end your meal with Pumpkin Cheesecake Truffles.
Craving more plant-based comfort? Explore our Dinner Recipe Collection for dozens of cozy, nourishing ideas.
Print
Creamy Garlic Chickpea Soup – A Cozy Vegan Comfort You’ll Crave
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Description
Creamy Garlic Chickpea Soup is silky, hearty, and completely plant-based. With blended chickpeas, garlic, and olive oil, this vegan soup is comforting, protein-rich, and naturally gluten-free. Perfect for weeknight dinners, cozy fall meals, or meal prep.
Ingredients
- 2 tablespoons olive oil (30 ml)
- 1 medium onion, chopped
- 6 garlic cloves, finely minced
- 2 cans chickpeas (15 oz each / about 3 cups or 500g), drained and rinsed
- 3 1/2 cups vegetable broth (825 ml)
- 1/2 teaspoon dried thyme (2–3 g)
- Salt and black pepper, to taste
- Juice of 1/2 lemon (optional)
- Chopped parsley or fresh herbs for garnish
- Extra virgin olive oil, for drizzling
Instructions
- Sauté: Heat olive oil in a large pot. Add onion and cook 5 minutes until translucent. Stir in garlic and cook 1–2 minutes until fragrant.
- Season: Add chickpeas, thyme, salt, and pepper. Stir to coat in the garlicky oil.
- Simmer: Pour in vegetable broth. Bring to a boil, then reduce heat and simmer 10–15 minutes.
- Blend: Use an immersion blender to puree until smooth and creamy (or transfer to a blender in batches). For a chunkier texture, leave some chickpeas whole.
- Finish: Stir in lemon juice if using. Taste and adjust seasoning. Garnish with parsley and a drizzle of olive oil. Serve hot with crusty bread.
Notes
- Don’t brown the garlic — keep heat low for sweetness.
- Blend thoroughly for the creamiest texture.
- Add a final drizzle of olive oil for richness.
- Lemon juice balances the richness and brightens flavor.
- For variation: stir in greens, grains, or coconut cream.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Vegan
Nutrition
- Serving Size: 1 bowl
- Calories: 240
- Sugar: 5g
- Sodium: 460mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 7g
- Protein: 9g
- Cholesterol: 0mg
Keywords: creamy garlic chickpea soup, vegan chickpea soup, garbanzo bean soup, vegan soup recipes, plant based dinner
