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VEGAN GARLIC CHICKPEA SOUP RECIPE

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

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

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

Instructions

    Cup of Yum
  1. 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.
  2. 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).
  3. 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.
  4. 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.
  5. 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

Calories 250kcal (13%) Carbohydrates 10g (3%) Protein 10g (20%) Fat 10g (15%) Fiber 10g (40%)

Nutrition Facts

Serving: 6people

Amount Per Serving

Calories 250

% 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.