Garlic Chickpea Soup

A cozy, protein-packed garlic chickpea soup that brings warmth and comfort with every spoonful. It’s creamy without cream, rich in flavor, and comes together in just 30 minutes using ingredients I often already have in my pantry. Whether I’m winding down after a long day or looking for a simple dinner that satisfies, this soup hits the spot every time.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

2 tablespoons olive oil

6 garlic cloves, minced

1 yellow onion, diced

2 cans (15 oz each) chickpeas, drained and rinsed

4 cups vegetable broth

1 teaspoon ground cumin

1/2 teaspoon smoked paprika

1/4 teaspoon crushed red pepper flakes (optional)

Salt and pepper to taste

Juice of 1 lemon

Fresh parsley, chopped (for garnish)

Directions

I start by heating olive oil in a large pot over medium heat. Then I add the minced garlic and diced onion, sautéing them for about 4–5 minutes until they’re soft and fragrant.

Next, I stir in the chickpeas, vegetable broth, cumin, smoked paprika, and red pepper flakes (if I’m using them).

I bring everything to a boil, then lower the heat to let it simmer for 15 minutes so the flavors can meld.

Using an immersion blender, I partially blend the soup to make it creamy while keeping some chickpeas whole for texture. If I don’t have an immersion blender, I just blend half in a regular blender and pour it back in.

I finish the soup by stirring in fresh lemon juice and seasoning it with salt and pepper to taste.

Before serving, I ladle it into bowls and top it with chopped fresh parsley.

Servings and timing

Prep Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Servings: 4 servings

Calories: 210 kcal per serving

Variations

Creamier version: I sometimes stir in a splash of coconut milk or cashew cream at the end for an extra layer of richness.

More veggies: Adding chopped carrots or celery in the sauté step gives it more body and nutrients.

Spicier twist: When I want extra heat, I double the red pepper flakes or add a dash of hot sauce.

Herby flavor: Fresh thyme or rosemary can be added for an herbal depth.

Blended completely: If I’m in the mood for a smooth soup, I fully blend the entire pot until silky.

Storage/Reheating

I store leftovers in an airtight container in the fridge for up to 4 days. It also freezes beautifully—I just let it cool completely before freezing it in portions. When I reheat it, I do so gently on the stovetop or in the microwave, adding a splash of broth or water if it thickens too much.

FAQs

How do I make this soup even creamier without dairy?

I like to blend more of the soup and add a bit of plant-based milk or coconut cream to give it that ultra-creamy texture.

Can I use dried chickpeas instead of canned?

Yes, but I make sure to soak and cook them beforehand. I’d need about 3 cups of cooked chickpeas to replace the canned ones.

Is this soup freezer-friendly?

Absolutely. I freeze it in individual portions for easy lunches. It holds up really well and just needs a quick reheat.

What should I serve with garlic chickpea soup?

It’s great with crusty bread, a side salad, or even a grilled veggie sandwich. Sometimes I top it with croutons for crunch.

Can I make it oil-free?

Yes, I just sauté the garlic and onion in a bit of water or broth instead of olive oil. It still turns out flavorful.

Conclusion

This garlic chickpea soup has become a staple in my kitchen for its simplicity, comfort, and bold flavor. It’s perfect for when I want something hearty, healthy, and easy to whip up. Whether I’m making it for myself or serving it to guests, it always satisfies—and with endless variations, I never get tired of it.