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Garlic Chickpea Soup

Creamy Garlic Chickpea Soup Ready in 30 Minutes

This Garlic Chickpea Soup is a nutritious, creamy dish that comes together in just 30 minutes, perfect for cozy weeknights.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Vegetarian
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 1 can Canned Chickpeas Drain and rinse to lower sodium
  • 1 cup Dried Chickpeas Soak overnight for firmer texture
  • 1 medium Potato Cubed, avoid overcooking
  • 4 cloves Minced Garlic Sauté until fragrant
  • 2 tablespoons Olive Oil For sautéing
For Seasoning and Flavor
  • 1 teaspoon Paprika Sweet or smoked
  • 1 teaspoon Rosemary Dried
  • 1 teaspoon Thyme Dried
  • 1 pinch Chili Flakes Adjust for spice tolerance
  • 1 to taste Freshly Cracked Pepper Enhances flavor
For the Liquid
  • 4 cups Low-Sodium Vegetable Broth

Equipment

  • Blender
  • Medium Pot

Method
 

Step-by-Step Instructions
  1. Blend one can of chickpeas, including the liquid, in a blender until smooth. Set aside.
  2. In a medium pot, heat 2 tablespoons of olive oil over medium heat. Add 4 cloves of minced garlic, sauté for about 1 minute until fragrant.
  3. Add the puréed chickpeas, second can of drained and rinsed chickpeas, and 1 cubed potato. Sprinkle in 1 teaspoon of paprika, 1 teaspoon each of dried rosemary and thyme, along with a pinch of chili flakes and freshly cracked pepper. Stir well.
  4. Pour in 4 cups of low-sodium vegetable broth and mix thoroughly. Bring the mixture to a gentle boil.
  5. Once boiling, reduce heat to medium-low and cover. Simmer for 25 minutes, stirring occasionally.
  6. Taste and adjust seasoning if needed. Stir well and continue to simmer for another 5 minutes.
  7. Ladle into bowls and garnish with an extra sprinkle of cracked pepper and a drizzle of olive oil.

Nutrition

Serving: 1bowlCalories: 300kcalCarbohydrates: 45gProtein: 15gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gSodium: 200mgPotassium: 600mgFiber: 10gSugar: 2gVitamin A: 500IUVitamin C: 15mgCalcium: 50mgIron: 3mg

Notes

Sauté garlic on medium-low heat to avoid bitterness. Mash some chickpeas against the pot for creaminess, and test potato doneness around 15 minutes into simmering.

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