Description
This garlic chickpea soup is creamy, comforting, and incredibly easy to make. Made with simple pantry ingredients, this vegan soup is rich in flavor without using any cream, making it perfect for cozy weeknight dinners or meal prep.
Ingredients
Scale
- 2 tablespoons olive oil
- 1 small onion, diced
- 6 cloves garlic, minced
- 1 teaspoon dried thyme
- ½ teaspoon red pepper flakes (optional)
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 3 cups vegetable broth
- 1 cup water
- Salt and black pepper, to taste
- Lemon juice, to taste
- Olive oil and chili flakes, for garnish
Instructions
- Heat olive oil in a large pot over medium heat. Add diced onion and sauté for 4–5 minutes until soft.
- Add garlic, thyme, and red pepper flakes. Cook for 30 seconds until fragrant.
- Add chickpeas, vegetable broth, and water. Bring to a gentle simmer.
- Simmer uncovered for 15 minutes to allow flavors to develop.
- Using an immersion blender, blend part of the soup until creamy while leaving some chickpeas whole.
- Season with salt, pepper, and a squeeze of lemon juice.
- Serve warm, drizzled with olive oil and sprinkled with chili flakes.
Notes
- Blend more for extra creaminess
- Add spinach or kale for greens
- Serve with crusty bread or garlic toast
- Store leftovers in the fridge for up to 4 days
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 250
- Sugar: 2g
- Sodium: 600mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 10g
- Protein: 10g
- Cholesterol: 0mg