Description
This creamy garlic chickpea soup is a cozy, comforting dish perfect for fall dinners. Velvety chickpeas, fragrant garlic, and fresh herbs come together in a silky broth for a nourishing, easy meal.
Ingredients
Scale
- 2 cans (15 oz each) chickpeas, drained and rinsed (or 3 cups cooked chickpeas)
- 3 tablespoons extra virgin olive oil
- 1 large onion, diced
- 6 cloves garlic, minced
- 1 large carrot, peeled and diced
- 2 stalks celery, chopped
- 1 teaspoon fresh rosemary, finely chopped (or 1/2 teaspoon dried rosemary)
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika (optional)
- 1/4 teaspoon chili flakes (optional)
- 4 cups low-sodium vegetable broth
- 1 cup unsweetened plant milk or whole milk
- Salt and black pepper, to taste
- 1/2 cup heavy cream, half-and-half, or full-fat coconut milk
- Juice of 1/2 lemon
- Fresh parsley, chopped (optional, for garnish)
- Croutons or toasted bread (optional, for garnish)
- Extra drizzle of olive oil (optional, for garnish)
- Fresh cracked black pepper (optional, for garnish)
Instructions
- Dice the onion, carrot, and celery. Mince the garlic. Drain and rinse chickpeas.
- Heat olive oil in a large soup pot over medium heat. Add onion, carrot, and celery. Stir occasionally until veggies soften and onion turns translucent.
- Add garlic and rosemary, cooking for another minute until fragrant.
- Stir in chickpeas, cumin, smoked paprika, and chili flakes. Let the spices bloom for a minute.
- Add vegetable broth and bring to a gentle boil. Lower heat and simmer uncovered for 15 minutes. Season with salt and pepper to taste.
- Remove about half the soup and carefully blend until smooth (using an immersion blender or regular blender). Return blended soup to the pot.
- Stir in plant milk (or whole milk) and heavy cream/coconut milk. Simmer for another 3 minutes. Do not boil after adding milk.
- Squeeze in lemon juice, stir well, and taste. Adjust salt, pepper, or lemon as needed.
- Ladle soup into bowls. Top with chopped parsley, croutons, a drizzle of olive oil, and fresh cracked pepper if desired.
Notes
For vegan or dairy-free, use coconut milk or cashew cream and plant milk. For gluten-free, ensure broth and toppings are GF. Blend only half the soup for best texture. Adjust liquid for desired consistency. Taste and season in layers. Soup freezes well for up to 2 months.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Soup
- Cuisine: Mediterranean
Nutrition
- Serving Size: About 1.5 cups (375ml) per serving
- Calories: 310
- Sugar: 6
- Sodium: 650
- Fat: 14
- Saturated Fat: 5
- Carbohydrates: 35
- Fiber: 8
- Protein: 11
Keywords: chickpea soup, creamy garlic soup, vegetarian soup, fall recipes, easy soup, comfort food, plant-based, gluten-free, dairy-free option