Description

A cozy, creamy yet dairy-free garlic chickpea soup packed with plant-based protein and flavor. Quick to prepare and naturally vegan and gluten-free, it’s the perfect one-pot comfort meal for any night of the week.

Ingredients

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)

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Instructions

Heat olive oil in a large pot over medium heat.
Add minced garlic and diced onion; sauté for 4–5 minutes until soft and fragrant.
Stir in chickpeas, vegetable broth, cumin, smoked paprika, and red pepper flakes (if using).
Bring to a boil, then reduce heat and simmer for 15 minutes.
Partially blend the soup using an immersion blender, or blend half in a regular blender and return it to the pot.
Stir in lemon juice, then season with salt and pepper to taste.
Ladle into bowls and garnish with chopped fresh parsley before serving.

Notes

For extra creaminess, stir in coconut milk or cashew cream.

Add carrots or celery with the onion for more veggies.

Adjust red pepper flakes or add hot sauce for a spicier soup.

Herbs like thyme or rosemary add extra flavor depth.

Fully blend the soup for a silky, smooth texture.

Stores well in fridge up to 4 days; freezes beautifully in portions.

Prep Time: 10 minutes
Cook Time: 20 minutes
Category: Soup
Method: Stovetop
Cuisine: Mediterranean

Nutrition

Serving Size: 1 serving
Calories: 210
Sugar: 4g
Sodium: 620mg
Fat: 7g
Saturated Fat: 1g
Unsaturated Fat: 6g
Trans Fat: 0g
Carbohydrates: 28g
Fiber: 7g
Protein: 9g
Cholesterol: 0mg