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Vegan Garlic Chickpea Soup

Vegan Garlic Chickpea Soup: Creamy Comfort in 30 Minutes

This Vegan Garlic Chickpea Soup is a quick, creamy delight ready in under 30 minutes, perfect for busy weeknights.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Soups
Cuisine: Vegan
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive Oil Substitute with avocado oil for a milder taste.
  • 3 large cloves Garlic Minced or pressed.
  • 1 teaspoon Paprika Swap for smoked paprika to deepen the flavor.
  • 1 teaspoon Dried Rosemary Italian seasoning can be an interesting alternative.
  • ½ teaspoon Dried Thyme Fresh thyme works too—double the amount for potency.
  • ¼ teaspoon Chili Flakes Adjust based on spice preference or omit for milder soup.
For the Protein
  • 2 cans Chickpeas 15 oz each.
For the Creamy Texture
  • 1 large Potato Diced (6 oz or 180 grams).
For the Broth
  • 2 cups Low-Sodium Vegetable Broth Homemade broth preferred.
For Seasoning
  • Salt
  • Black Pepper

Equipment

  • blender
  • large pot

Method
 

Step-by-Step Instructions
  1. Blend one can of chickpeas with its liquid until smooth. Transfer to a bowl and set aside.
  2. Heat 2 tablespoons of olive oil in a large pot over medium heat. Add 3 minced garlic cloves and sauté until fragrant.
  3. Add the puréed chickpeas, drained second can of chickpeas, and 1 diced potato to the pot. Stir in seasonings.
  4. Pour in 2 cups of low-sodium vegetable broth and stir well.
  5. Cover the pot and bring to a bubbling boil for about 5–7 minutes.
  6. Lower the heat and let it simmer uncovered for 25 minutes, stirring occasionally.
  7. Taste the soup and adjust seasonings as needed.
  8. Ladle the soup into bowls, drizzle with olive oil, and serve with crusty bread.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 35gProtein: 10gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 400mgPotassium: 600mgFiber: 8gSugar: 3gVitamin A: 200IUVitamin C: 15mgCalcium: 60mgIron: 2mg

Notes

For thicker soup, reduce broth slightly. Add greens during the last few minutes of simmering for added nutrition.

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