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Quick Creamy Garlic Chickpea Soup

A close-up of creamy chickpea soup in a dark bowl, garnished with whole chickpeas, fresh parsley, and olive oil.
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Make this simple, creamy chickpea soup that is vegan and ready in 30 minutes. It is a healthy, protein-packed comfort food perfect for weeknight dinners.

Ingredients

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  • 2 tablespoons olive oil
  • 1 large yellow onion, chopped
  • 4 cloves garlic, minced
  • 1 teaspoon dried thyme
  • 1/2 teaspoon dried rosemary
  • 1/4 teaspoon red pepper flakes (optional)
  • 2 (15-ounce) cans chickpeas, rinsed and drained (reserve 1/2 cup of whole chickpeas)
  • 4 cups vegetable broth
  • 1 medium potato, peeled and diced (about 1 cup)
  • 1/2 cup full-fat canned coconut milk or unsweetened plain plant-based milk
  • 1 tablespoon fresh lemon juice
  • Salt and black pepper to taste
  • Optional garnish: reserved whole chickpeas, fresh parsley

Instructions

  1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until soft, about 5 minutes.
  2. Add the minced garlic, thyme, rosemary, and red pepper flakes (if using). Cook for 1 minute until fragrant.
  3. Add the vegetable broth, diced potato, and the majority of the rinsed chickpeas (leaving 1/2 cup aside). Bring the mixture to a boil, then reduce heat and simmer until the potatoes are tender, about 15 minutes.
  4. Remove the pot from the heat. Use an immersion blender to blend the soup until it is creamy. Alternatively, carefully transfer the soup in batches to a regular blender and blend until smooth, then return it to the pot.
  5. Stir in the coconut milk (or plant-based milk) and lemon juice. Season with salt and pepper to your preference.
  6. If desired, lightly mash the reserved 1/2 cup of whole chickpeas with a fork and stir them into the soup for texture.
  7. Heat the reserved whole chickpeas in a small pan with a drizzle of oil until slightly crispy, if using as a topping.
  8. Serve the soup hot, garnished with fresh parsley and the crispy chickpeas. This soup is a great alternative to heavy meal planning services.

Notes

  • For an even richer flavor, sauté the reserved whole chickpeas in a little olive oil until golden brown before serving.
  • This soup freezes well for later use as part of your meal planning.
  • If you are following a keto meal plan delivery, you may need to substitute the potato with cauliflower florets.

Nutrition

Find it online: https://cutcooktaste.com/creamy-garlic-chickpea-soup-30-minute/