VEGAN GARLIC CHICKPEA SOUP RECIPE

Name: VEGAN GARLIC CHICKPEA SOUP RECIPE
Prep time: 30 min
Cook time: 30 min
Yield: 6 people
Ingredients: 2 tablespoons olive oil; 1 large onion, chopped; 4 cloves garlic, minced; 1 large carrot, diced; 2 celery stalks, diced; 1 teaspoon dried thyme; ½ teaspoon dried rosemary; ¼ teaspoon red pepper flakes (optional); 1 (15-ounce) can chickpeas, drained and rinsed; 1 (15-ounce) can diced tomatoes, undrained; 6 cups vegetable broth; 1 cup chopped fresh spinach or kale; salt and pepper to taste; Optional garnishes: fresh parsley, crusty bread, lemon wedges

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Prep Time
30 mins
Cook Time
30 mins
Servings
6 people
Calories
250 kcal
Cuisine
Mediterranean, Vegan

VEGAN GARLIC CHICKPEA SOUP RECIPE

Iris Warren

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A hearty and flavorful vegan soup made with chickpeas, garlic, vegetables, and aromatic herbs. It's a healthy and comforting meal.

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Ingredients

Servings

2 tablespoons olive oil
1 large onion, chopped
4 cloves garlic, minced
1 large carrot, diced
2 celery stalks, diced
1 teaspoon dried thyme
½ teaspoon dried rosemary
¼ teaspoon red pepper flakes (optional)
1 (15-ounce) can chickpeas, drained and rinsed
1 (15-ounce) can diced tomatoes, undrained
6 cups vegetable broth
1 cup chopped fresh spinach or kale
salt and pepper to taste
Optional garnishes: fresh parsley, crusty bread, lemon wedges

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Instructions

Sauté vegetables: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic, diced carrot, and diced celery. Cook for another 5 minutes, stirring occasionally, until the vegetables are tender.
Add spices and chickpeas: Stir in the dried thyme, dried rosemary, and red pepper flakes (if using). Cook for 1 minute more, until fragrant. Add the drained and rinsed chickpeas and the diced tomatoes (undrained).
Add broth and simmer: Pour in the vegetable broth. Bring the mixture to a boil, then reduce the heat to low and simmer, covered, for 20 minutes.
Add spinach and season: Stir in the chopped spinach or kale. Cook for another 2-3 minutes, or until the spinach has wilted. Season the soup with salt and pepper to taste.
Serve: Serve the vegan garlic chickpea soup hot. Garnish with fresh parsley, if desired. Serve with crusty bread for dipping and lemon wedges for squeezing, if desired.

Notes

Vegetable Variations: Feel free to add other vegetables to the soup, such as diced potatoes, zucchini, or mushrooms.
Spice Level: Adjust the amount of red pepper flakes to your preferred spice level.
Herbs: You can use fresh herbs instead of dried herbs. Use about 1 tablespoon of chopped fresh herbs for each teaspoon of dried herbs.
Blending: For a creamier soup, you can use an immersion blender to partially blend the soup before adding the spinach.
Make-Ahead: The soup can be made ahead of time and stored in the refrigerator for up to 3 days. Reheat gently before serving.