Description
This Easy Garlic Chickpea Soup is a warm, comforting Mediterranean-inspired vegan and gluten-free dish that combines protein-rich chickpeas with fresh garlic, aromatic spices, and leafy greens. Perfect for a quick, nutritious meal, it features a creamy texture achieved by blending part of the soup while retaining whole chickpeas for added bite, enhanced with a bright touch of lemon and optional greens for extra flavor and nutrition.
Ingredients
Scale
Main Ingredients
- 2 tablespoons olive oil
- 1 small onion, diced
- 4 cloves garlic, minced
- 1/2 teaspoon crushed red pepper flakes (optional)
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 4 cups vegetable broth
- 1 teaspoon dried thyme
- 1/2 teaspoon ground cumin
- Salt and black pepper to taste
- 1 tablespoon lemon juice
- 2 cups fresh spinach or kale (optional)
- Chopped parsley for garnish (optional)
Instructions
- Sauté Aromatics: Heat the olive oil in a large pot over medium heat. Add the diced onion and cook for 4–5 minutes until softened. Stir in the garlic and red pepper flakes, then sauté for another 1 minute until fragrant.
- Add Chickpeas and Spices: Add the chickpeas, vegetable broth, dried thyme, ground cumin, salt, and black pepper to the pot. Bring the mixture to a boil, then reduce the heat and let it simmer uncovered for 15 minutes to meld the flavors.
- Blend Soup Partially: Use an immersion blender to partially blend the soup, creating a creamy texture while leaving some chickpeas whole. Alternatively, transfer half the soup into a blender, blend until smooth, and return it to the pot.
- Add Lemon and Greens: Stir in the lemon juice and the fresh spinach or kale if using. Simmer for an additional 2–3 minutes until the greens have wilted. Taste and adjust seasoning as needed.
- Serve and Garnish: Ladle the soup into bowls, garnish with chopped parsley and an optional drizzle of olive oil. Serve warm alongside crusty bread for a satisfying meal.
Notes
- For extra creaminess, add a splash of coconut milk or stir in a spoonful of tahini.
- This soup stores well in the fridge for up to 4 days and freezes beautifully for longer storage.
