This garlic chickpea soup is everything I want in a cozy bowl—creamy, garlicky, filling, and simple to throw together.
It’s made with pantry staples, loaded with protein from chickpeas, and gets its richness from blended garlic and broth.
I’ve made this on lazy Sundays and hectic Tuesdays—it always hits the spot.
Why I Love This Recipe
The first time I made this soup, I was looking for something warm but light—and didn’t feel like chopping a ton of vegetables. It surprised me how much flavor came out of just garlic, chickpeas, and broth. This one became a regular in my kitchen.
- It’s creamy without cream
- Uses basic pantry staples
- Packed with protein and fiber
- Comes together in under 30 minutes
- Great for cold days or when you’re feeling under the weather
Makes: 4 servings
Total Time: 30 minutes
What You’ll Need
- 1 tbsp olive oil
- 1 small onion, diced
- 6 garlic cloves, minced
- 1 tsp dried thyme
- ½ tsp ground cumin
- ½ tsp salt (or to taste)
- ¼ tsp black pepper
- 3 cups vegetable broth
- 2 (15 oz) cans chickpeas, drained and rinsed
- 1 tbsp lemon juice
- Fresh parsley (for garnish, optional)
- Extra olive oil for drizzling (optional)
Pro Tips
- Sauté the garlic just until fragrant—don’t let it brown or it’ll turn bitter
- Blending part of the soup makes it creamy while keeping texture
- Adjust salt after blending—flavors shift
- Add lemon at the end for brightness
- Drizzle with good olive oil before serving for extra richness
Tools You’ll Need
- Large soup pot or Dutch oven
- Cutting board
- Chef’s knife
- Wooden spoon
- Measuring spoons
- Blender or immersion blender
- Ladle
- Small bowl for garnishes
Substitutions & Variations
- Use red onion for a sweeter twist
- Add a pinch of smoked paprika for a deeper flavor
- Stir in baby spinach at the end for extra greens
- Use homemade cooked chickpeas instead of canned (about 3 cups)
- Add a splash of coconut milk for a creamier finish
Make Ahead Tips
- Chop onion and garlic ahead of time and store in airtight containers
- Soup can be made 2–3 days ahead and stored in the fridge
- Freezes well for up to 2 months (blend before freezing)
How to Make Vegan Garlic Chickpea Soup
Step 1: Sauté onion and garlic
Heat 1 tbsp olive oil in a soup pot over medium heat. Add 1 small diced onion and 6 minced garlic cloves. Sauté for 4–5 minutes, until the onion is soft and garlic is fragrant.
Step 2: Add spices
Add 1 tsp dried thyme, ½ tsp ground cumin, ½ tsp salt, and ¼ tsp black pepper. Stir for 30 seconds until fragrant.
Step 3: Add broth and chickpeas
Pour in 3 cups vegetable broth and add 2 cans of drained and rinsed chickpeas. Stir and bring to a simmer.
Step 4: Simmer and blend
Simmer the soup for 10–12 minutes. Then transfer half the soup to a blender and blend until smooth, or use an immersion blender to partially blend in the pot. Stir everything back together.
Step 5: Finish with lemon juice
Turn off the heat and stir in 1 tbsp lemon juice. Taste and adjust seasoning if needed.
Step 6: Serve and garnish
Ladle soup into bowls. Drizzle with olive oil and sprinkle with chopped parsley, if using. Serve warm.
Leftovers & Storage
- Store in an airtight container in the fridge for up to 4 days
- Freeze for up to 2 months
- Reheat gently on the stove or microwave, add a splash of water or broth if too thick
Macros (Per Serving – Approximate)
- Calories: 270
- Protein: 11g
- Carbs: 33g
- Fat: 11g
- Fiber: 8g
Why This Recipe Works (Quick Science)
- Blending chickpeas gives the soup creaminess without dairy
- Garlic releases deep flavor when sautéed gently in oil
- Adding lemon at the end brightens everything and balances the richness
- Chickpeas offer both protein and starch, making the soup hearty but simple
Common Mistakes
- Over-browning the garlic—it can turn bitter fast
- Not blending enough—the texture should be creamy but still have chickpeas visible
- Skipping the lemon—it lifts the whole flavor of the soup
- Overseasoning before blending—wait to taste at the end
What to Serve With
- Crusty sourdough bread
- Garlic toast
- Vegan grilled cheese
- Side salad with lemon vinaigrette
- Roasted vegetables
FAQ
Can I use dried chickpeas?
Yes, just soak and cook them ahead of time. You’ll need about 3 cups cooked chickpeas.
Can I make this oil-free?
Yes, just sauté with a splash of water or broth instead of olive oil.
Does it freeze well?
It freezes beautifully. Blend before freezing and thaw overnight in the fridge.
Can I use roasted garlic instead?
Totally. It’ll give the soup a sweeter, deeper garlic flavor.
Final Thoughts
This vegan garlic chickpea soup is one of those meals that feels comforting without being heavy. It’s full of flavor, quick to make, and perfect for meal prep or a quiet night in. Make a batch, enjoy the leftovers, and don’t forget to let me know how it turns out!