This soup is my go-to when I want something warm, hearty, and healthy without a lot of effort.
It’s cozy, full of flavor, and made with simple ingredients I usually have in my pantry.
You’ll love how creamy it gets—without any cream.
It’s all thanks to blended chickpeas! Perfect for lunch, dinner, or even meal prep.
What You’ll Need
- 2 tbsp olive oil
- 6 garlic cloves, minced
- 1 yellow onion, diced
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 4 cups vegetable broth
- 1 tsp ground cumin
- 1 tsp smoked paprika
- ½ tsp turmeric
- ½ tsp salt (or to taste)
- ¼ tsp black pepper
- 1 tbsp lemon juice
- Optional toppings: chopped parsley, extra olive oil, red pepper flakes
Ingredient
Pro Tips
- Blend half the soup if you like it creamy but still chunky. Blend all of it for a smooth, silky texture.
- Save a few whole chickpeas for topping to add texture and make it look extra pretty.
- Don’t skip the lemon juice—it brightens everything up at the end.
- This soup thickens as it sits, so add a splash of broth or water when reheating.
- Want a smoky twist? Add a pinch more smoked paprika or a drop of liquid smoke.
Tools You’ll Need
- Large pot
- Blender (immersion or regular)
- Knife
- Cutting board
- Measuring spoons and cups
- Wooden spoon
- Ladle
- Serving bowls
Substitutions and Variations
- No onion? Use shallots or leeks.
- No chickpeas? White beans work great too.
- Add greens like spinach or kale at the end for extra nutrients.
- Want it spicy? Add chili flakes or a chopped jalapeño while cooking the onions.
Make Ahead Tips
- Chop onion and garlic ahead of time and store in airtight containers in the fridge.
- Make the whole soup and store in the fridge for up to 4 days or freeze for up to 2 months.
- Soup thickens in the fridge, so just add a little broth or water when reheating.
How to Make Vegan Garlic Chickpea Soup
Step 1: Sauté Garlic and Onion
Heat 2 tbsp olive oil in a large pot over medium heat. Add 6 minced garlic cloves and 1 diced yellow onion. Sauté until soft and fragrant, about 5–6 minutes.
Step 2: Add Spices
Add 1 tsp ground cumin, 1 tsp smoked paprika, ½ tsp turmeric, ½ tsp salt, and ¼ tsp black pepper. Stir for 1–2 minutes until the spices bloom and coat the onions.
Step 3: Add Chickpeas and Broth
Add 2 cans (drained and rinsed) chickpeas and 4 cups of vegetable broth. Stir to combine. Bring to a gentle boil.
Step 4: Simmer
Lower the heat and let the soup simmer for 10–15 minutes so the flavors blend together.
Step 5: Blend
Turn off the heat. Use an immersion blender to blend about half the soup directly in the pot for a creamy, chunky texture—or blend all of it if you want it super smooth.
Step 6: Add Lemon Juice
Stir in 1 tbsp fresh lemon juice. Taste and adjust salt if needed.
Step 7: Serve
Ladle into bowls. Top with chopped parsley, a drizzle of olive oil, and red pepper flakes if using.
Leftovers and Storage
- Store in airtight containers in the fridge for up to 4 days.
- Freeze for up to 2 months—let it cool first, then transfer to freezer-safe containers.
- Reheat on the stove or microwave. Add a splash of broth or water to loosen it up if it gets too thick.
Why I Love This Recipe
I made this soup once when I had nothing in the fridge but a couple of cans of chickpeas, onion, and garlic—and it totally surprised me. Since then, it’s been one of those cozy, dependable meals I come back to over and over.
- Pantry-friendly ingredients
- Naturally creamy without any dairy
- Packed with plant-based protein
- Quick and easy for weeknights
- Great for meal prep or freezing
Why This Recipe Works (Quick Science)
Chickpeas are high in starch, so when you blend them, they naturally thicken the soup without needing cream or flour. Garlic and onion create a strong flavor base, and blooming the spices in oil brings out deeper flavor. Lemon juice at the end brightens everything up by balancing the richness of the soup.
Common Mistakes
- Not sautéing garlic and onion long enough—they need time to get sweet and flavorful.
- Skipping the lemon—it really lifts the flavor at the end.
- Over-blending if you want texture—just blend half for that perfect balance.
- Not seasoning enough—taste and adjust salt before serving.
What to Serve With
- Toasted sourdough or crusty bread
- Simple green salad with lemon vinaigrette
- Roasted veggies like carrots or Brussels sprouts
- A scoop of cooked quinoa on the side or stirred in
FAQ
Can I use dried chickpeas?
Yes, just cook them first. You’ll need about 3 cups of cooked chickpeas.
Can I make it oil-free?
Totally! Sauté the garlic and onion in a splash of broth instead of oil.
Is it spicy?
Not at all! But you can add red pepper flakes if you like a kick.
Can I freeze this soup?
Yes—it freezes really well. Just cool it completely before freezing.
What if I don’t have an immersion blender?
Carefully transfer to a blender in batches. Just don’t fill it all the way—hot soup expands!