This chickpea soup is loaded with protein-packed chickpeas, tender potatoes, and the perfect amount of lemony tanginess. And it's so rich and creamy that you'd never guess it's completely dairy-free! Plus, it's so easy to make. Just 4 simple steps are all you have to follow to put it together.
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WHY YOU'LL LOVE THIS RECIPE
It's healthy. This soup is filled with nourishing veggies and chickpeas, which are naturally high in protein and fiber, making it an all-around healthy and wholesome recipe.
Minimal prep time. The steps to make this simple chickpea soup recipe are effortless, so you can rest easy knowing you won't need to spend hours in the kitchen. You should only be hands-on for about 10 minutes, and the rest of that time is spent letting the soup simmer.
Gluten-free and easy to make vegan. This soup recipe is perfect if you're hosting anyone with gluten intolerance, and it can be made vegan too, simply by omitting the parmesan cheese.
INGREDIENTS YOU'LL NEED
- Olive oil - for sautéeing the vegetables.
- Onion and carrots - essential aromatics to build the base of the soup.
- Carrots - To add some sweetness and depth of flavor.
- Garlic - preferably fresh garlic, to add an extra layer of umami flavor.
- Salt and pepper - just a pinch to taste.
- Vegetable stock - to make a light and savory soup broth. This can be swapped for vegetable broth. Just keep in mind broth usually has more salt.
- Canned chickpeas - rinsed and drained.
- Potatoes - their starchiness will help to thicken the soup and absorb the flavor. I used peeled and chopped russet potatoes.
- Fresh rosemary - for a fresh herbaceous flavor that complements the rest of the ingredients.
- Kale - to add a hearty texture to the soup.
- Freshly grated parmesan - to add a savory, cheesy element to the soup.
- Lemon juice - its fresh acidity complements the rest of the ingredients and brightens up the soup.
- *(Optional) Cabbage - for added volume in the soup.
HOW TO MAKE CHICKPEA SOUP
1. Cook the chickpeas and vegetables: Add the chopped onions and carrots to a large pot with olive oil and cook for 5-6 minutes - until the onions become slightly translucent and the carrots soften.
Then, add the garlic and cook until fragrant.
Once the garlic is fragrant you can add the drained and rinsed canned chickpeas, the potatoes, and the fresh rosemary.
2. Add the stock: Now to the pot add the vegetable stock, stir well, and bring the soup to a boil. Once boiling, reduce the heat and simmer for 15-20 minutes.
3. Puree the soup: Transfer the soup mixture to a blender or puree using an immersion blender. Blend until it reaches your desired consistency, then transfer the soup back to the pot if using the blender.
4. Finish the soup: Add the cabbage if using it, kale, and parmesan cheese, and cook for several minutes - until the kale is wilted and the cabbage becomes soft.
Lastly, stir in fresh lemon juice, then serve the soup warm with a garnish of fresh parsley and extra parmesan cheese. Then, serve and enjoy!
MY PRO TIPS TO MAKE THE BEST RECIPE
- Don't skip sautéeing the vegetables. This adds an extra layer of caramelization to the vegetables, making the soup way more flavorful.
- Set some of the vegetables aside before blending, then add them back to the soup to add more texture.
- Freshly grate the parmesan for even more flavor. And if you have any leftover parmesan rind, you can add that to the soup while it's simmering.
- Add a dash of red pepper flakes for a spicy kick.
HOW TO STORE AND REHEAT ANY LEFTOVER CHICKPEA SOUP
Store the soup in the fridge: Transfer the leftover chickpea soup to an airtight container and it'll stay good in the fridge for up to 4-5 days.
Store the soup in the freezer: Allow leftover soup to cool completely, then transfer it to a freezer-safe container and freeze the chickpea soup in it. The soup will last for up to 3 months like this.
Reheating: I like to put the leftover soup back in a pot over medium heat, add a splash of broth or milk, and cook while stirring occasionally until it's fully reheated. You can also microwave single-servings of your leftovers in 20-second intervals until they reach your desired temperature.
FREQUENTLY ASKED QUESTIONS
DO THE CHICKPEAS THICKEN THE SOUP?
Yes! Blending the chickpeas makes this soup thicker. It's a great way to get all of the thickness you want/need in the soup without having to make a roux
CAN I USE DRY CHICKPEAS IN THIS SOUP?
Yes, you can use dried chickpeas to make this soup, but you will need to cook them in advance before adding them to the pot.
HOW MANY CALORIES ARE IN CHICKPEA SOUP?
This chickpea soup recipe makes 4 servings, and each serving has about 225 calories.
MORE SOUP RECIPES TO TRY NEXT
- Cowboy soup
- Turkey noodle soup
- Cream of mushroom soup
- Chicken enchilada soup
- Buffalo chicken soup
- 15 Bean soup
- 1 tablespoon olive oil
- 1 onion, chopped
- 1 cup carrots, chopped
- 2 cloves garlic, minced
- Salt and pepper, to taste
- 4 cups vegetable stock
- 2 15oz. cans of chickpeas, rinsed, drained
- 1 cup potatoes, peeled, chopped
- 1 sprig of fresh rosemary
- 1 cup kale, chopped
- ¼ cup freshly grated Parmesan
- 3 tablespoon lemon
- ***Optional: 2 Cups Cabbage
- Heat olive oil in a saucepot.
- Add onions and carrots. Cook, stirring for 5-6 minutes - until the onions are translucent and the carrots are soft.
- Add garlic and cook until fragrant.
- Add chickpeas, potatoes, rosemary...and the stock. Stir well.
- Bring the soup to a boil. Reduce heat and simmer 15-20 minutes.
- Puree the soup in a blender or puree using an immersion blender.
- Place the soup back into the saucepot and add the kale and cabbage if using it.
- Cook until the kale is wilted and cabbage is soft.
- Stir in Parmesan and the lemon juice.
- Serve the soup warm, garnished with some parsley and extra parmesan.
Nutrition Information:Yield: 8 Serving Size: 1 Cup
Amount Per Serving: Calories: 256Total Fat: 6gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 3mgSodium: 455mgCarbohydrates: 42gFiber: 11gSugar: 9gProtein: 12g