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Creamy Garlic Chickpea Soup

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Creamy Garlic Chickpea Soup is a cozy, plant-based meal made with blended chickpeas, garlic, and herbs simmered in a rich, creamy broth. This protein-packed, gluten-free soup is simple to prepare and deeply satisfying.

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)

Instructions

  1. In a large pot, heat olive oil over medium heat. Add chopped onion and garlic, sautéing until soft and fragrant, about 3–5 minutes.
  2. Add chickpeas, thyme or rosemary, salt, and pepper. Stir to coat the chickpeas in the seasonings.
  3. Pour in vegetable broth and bring the mixture to a simmer. Cook uncovered for 10–15 minutes.
  4. Using an immersion blender, blend about half the soup in the pot until creamy, leaving some chickpeas whole for texture. Alternatively, blend half in a standard blender and return to the pot.
  5. Stir in the plant-based milk and simmer for another 5 minutes to heat through.
  6. Taste and adjust seasoning. Add lemon juice for brightness if desired.
  7. Serve hot, garnished with fresh parsley if using.

Notes

  • Add spinach or kale near the end for extra greens.
  • For spice, include chili flakes or smoked paprika.
  • Swap in white beans for a variation in flavor and texture.
  • Soup thickens as it sits; add broth or milk to loosen when reheating.

Nutrition

Find it online: https://recipesbyliza.com/creamy-garlic-chickpea-soup/