VEGAN GARLIC CHICKPEA SOUP RECIPE
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Prep Time
30 mins
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Cook Time
30 mins
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Servings
6 people
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Calories
250 kcal
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Cuisine
Mediterranean, Vegan
VEGAN GARLIC CHICKPEA SOUP RECIPE
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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
- olive oil
- onion large, chopped
- garlic cloves, minced
- carrot large, diced
- celery diced
- thyme dried; 1 teaspoon
- dried rosemary
- red pepper flakes optional, ¼ teaspoon
- chickpeas canned, drained and rinsed, 15 ounces
- diced tomatoes canned, undrained, 15 ounces
- vegetable broth 6 cups
- spinach or kale, chopped, 1 cup
- salt to taste
- black pepper to taste
- parsley fresh parsley, crusty bread, lemon wedges, optional garnishes
- bread
- lemon
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.
Nutrition Information
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Calories
250kcal
(13%)
Carbohydrates
10g
(3%)
Protein
10g
(20%)
Fat
10g
(15%)
Fiber
10g
(40%)
Nutrition Facts
Serving: 6people
Amount Per Serving
Calories 250 kcal
% Daily Value*
| Calories | 250kcal | 13% |
| Carbohydrates | 10g | 3% |
| Protein | 10g | 20% |
| Fat | 10g | 15% |
| Fiber | 10g | 40% |
* Percent Daily Values are based on a 2,000 calorie diet.
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