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
Scale
- 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