Description
This Vegan Garlic Chickpea Soup is a creamy, comforting dish made in just 30 minutes. Featuring blended chickpeas, aromatic garlic, and flavorful herbs, this hearty soup is perfect for a nutritious meal any day of the week. The addition of diced potatoes and leafy greens adds texture and nutrition, while low-sodium vegetable broth keeps it light yet satisfying. Easy to prepare on the stovetop, it’s a wholesome vegan recipe that promises warmth and deliciousness.
Ingredients
Scale
Base Ingredients
- 2 tablespoons Olive Oil (can substitute with coconut oil)
- 3 cloves Garlic, minced or pressed
- 1 teaspoon Paprika (smoked paprika for deeper flavor)
- 1 teaspoon Dried Rosemary (thyme or Italian seasoning as alternatives)
- 0.5 teaspoon Dried Thyme (or substitute with oregano)
- 0.25 teaspoon Chili Flakes (adjust to taste)
Chickpeas and Vegetables
- 2 cans Chickpeas (15 oz each; one can blended, one can drained)
- 1 large Potato, diced (about 6 oz; sweet potato optional)
- Leafy Greens (such as kale or spinach; added towards the end)
- Additional Vegetables (optional, such as carrots or celery for extra nutrition)
Liquids and Seasoning
- 2 cups Low-Sodium Vegetable Broth (adjust salt level accordingly)
- Salt & Black Pepper to taste
Instructions
- Prepare Chickpeas: Pour one can of chickpeas along with its liquid into a blender and blend until smooth and creamy, creating a thick base for your soup.
- Sauté Garlic: Heat 2 tablespoons of olive oil in a pot over medium heat. Add minced garlic and sauté for about 1 minute, or until fragrant but not browned.
- Combine Ingredients: Add the puréed chickpeas, the second can of drained chickpeas, diced potato, paprika, rosemary, thyme, chili flakes, and black pepper to the pot. Stir well to combine all ingredients evenly.
- Add Broth: Pour in 2 cups of low-sodium vegetable broth and stir to incorporate everything together, preparing the soup base.
- Simmer: Cover the pot and bring the mixture to a boil. Once boiling, reduce heat to low and simmer gently for 25 minutes, stirring occasionally to prevent sticking and allow flavors to meld.
- Add Greens and Extra Veggies: In the last 5 minutes of cooking, add leafy greens such as kale or spinach, and any additional chopped vegetables like carrots or celery to boost nutrition and color.
- Season and Serve: Taste the soup and adjust seasoning with salt and pepper as desired. Serve hot, optionally drizzled with olive oil and paired with crusty bread for a complete meal.
Notes
- For a different flavor, substitute olive oil with coconut oil.
- Smoked paprika adds a richer taste if available.
- Use sweet potatoes instead of regular potatoes for a slightly sweeter soup.
- The soup can be thickened more by blending additional chickpeas or adding less broth according to preference.
- Leafy greens enhance the nutrition and should be added at the end to avoid overcooking.
- Adjust chili flakes based on your spice tolerance.
- This soup stores well in the refrigerator for up to 3 days and can be frozen for up to 1 month.
