Name: Creamy Garlic Chickpea Soup
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Mediterranean-Inspired
Ingredients: 2 cans (15 oz each) chickpeas, drained and rinsed; 1 medium yellow onion, chopped; 4 garlic cloves, minced; 1 tablespoon olive oil; 3 cups vegetable broth; 1/2 cup unsweetened plant-based milk (oat or almond); 1 teaspoon dried thyme or rosemary; Salt and pepper, to taste; 1 tablespoon lemon juice (optional); Fresh parsley, chopped (optional, for garnish)

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This Creamy Garlic Chickpea Soup is my favorite comforting bowl when I want something filling, flavorful, and totally plant-based. I simmer tender chickpeas with garlic, onion, and herbs in a rich, creamy broth made with blended chickpeas and plant-based milk. It’s smooth, cozy, and deeply satisfying—especially with a slice of crusty bread on the side.

Why You’ll Love This Recipe

I love how simple and budget-friendly this soup is, yet it feels so luxurious and creamy. It’s packed with protein and fiber from the chickpeas, naturally gluten-free, and can be made in just one pot. The garlic gives it a rich, savory depth, and blending part of the soup makes the texture thick and velvety without using any cream. Creamy Garlic Chickpea Soup

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

canned chickpeas (drained and rinsed)
garlic cloves
yellow onion
olive oil
vegetable broth
unsweetened plant-based milk (like oat or almond)
dried thyme or rosemary
salt and pepper
lemon juice (optional, for brightness)
fresh parsley for garnish (optional)

Directions

In a large pot, I heat olive oil over medium heat and sauté chopped onion and garlic until soft and fragrant.
I add in chickpeas, dried herbs, salt, and pepper, stirring to coat.
I pour in the vegetable broth and bring the soup to a simmer for about 10-15 minutes.
Using an immersion blender, I blend about half of the soup directly in the pot to create a creamy texture while leaving some chickpeas whole.
I stir in plant-based milk and simmer for another 5 minutes to heat through.
I adjust seasoning as needed and add a splash of lemon juice if I want a little brightness.
I serve hot, garnished with fresh parsley.

Servings and timing

This recipe makes about 3-4 servings.

Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes

Variations

Sometimes I add chopped spinach or kale near the end for extra greens. For a spicy kick, I stir in a pinch of chili flakes or smoked paprika. I’ve also swapped out some of the chickpeas for white beans for a slightly different flavor and texture.

storage/reheating

I store leftovers in an airtight container in the fridge for up to 4 days. It also freezes well for up to 2 months. To reheat, I warm it on the stovetop or in the microwave, adding a splash of broth or milk if it thickens. Creamy Garlic Chickpea Soup

FAQs

Can I use dried chickpeas instead of canned?

Yes, I cook them ahead of time until tender and then use them in the recipe.

Do I need an immersion blender?

It’s helpful, but not necessary. I’ve used a regular blender—just be sure to cool the soup slightly and blend in batches.

What plant milk works best?

I like oat milk for its creaminess, but almond or soy milk works well too.

Is this soup freezer-friendly?

Definitely. I let it cool completely before freezing in containers.

Can I add more vegetables?

Yes, I sometimes add carrots, celery, or greens like spinach or kale for more nutrition.

Conclusion

Creamy Garlic Chickpea Soup is one of those cozy meals I turn to when I want something hearty and healthy without a lot of fuss. It’s smooth, flavorful, and nourishing, perfect for a weeknight dinner or meal prep. I love how simple it is to make, yet how comforting and delicious each spoonful feels.