Easy Chickpea Soup Recipe – Healthy, Hearty, and Vegan
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Discover the comforting and hearty flavors of our easy Chickpea Soup! This simple recipe is packed with protein-rich chickpeas, aromatic spices, and a vegetable stock for a deliciously satisfying meal. Whether you’re looking for a quick weeknight dinner or a nutritious lunch, this Chickpea Soup is sure to warm you up and delight your taste buds.
Why You’ll Love Chickpea Soup
- Delicious and Flavorful: This Chickpea Soup boasts a rich, savory taste that comes from a perfect blend of vegetable stock, chickpeas, and aromatic spices. Each spoonful delivers a comforting and satisfying flavor that will have you coming back for more.
- Quick and Easy to Prepare: With just a few simple ingredients and minimal prep time, this soup is perfect for busy weeknights. You can have a nutritious and hearty meal ready in under 30 minutes, making it ideal for those with a hectic schedule.
- Healthy and Nutritious: Packed with protein-rich chickpeas and made with wholesome ingredients, this soup is a great option for a healthy meal. It’s vegetarian, and with a few adjustments, it can easily be made vegan, catering to various dietary needs.
- Versatile and Customizable: Whether you prefer a creamy or chunky texture, this Chickpea Soup can be tailored to your liking. You can blend it for a smooth consistency or leave it unblended for a heartier feel. Plus, you can add your favorite toppings like sour cream, cheese, or avocado for extra flavor.
- Perfect for Any Occasion: This soup is versatile enough to be served as a main course or a starter. It’s ideal for family dinners, meal prep, or even as a cozy lunch option. Its delightful taste and easy preparation make it a go-to recipe for any occasion.
Ingredients For Chickpea Soup
- Vegetable stock (2 cups): Provides a flavorful base for the soup. You can substitute with chicken stock if you prefer.
- Chickpeas (1 can, 15 oz, drained): Adds protein and a hearty texture to the soup.
- Small onion (1, chopped): Adds sweetness and depth of flavor when sautéed.
- Garlic powder (1/4 teaspoon): Enhances the savory taste of the soup.
- Paprika (1/4 teaspoon): Adds a subtle smokiness and color.
- Black pepper (1/8 teaspoon): Adds a hint of spice and depth.
- Olive oil (1 tablespoon): Used for sautéing the onion and adding a rich flavor.
For the exact measurements of the ingredients, see the printable recipe card at the bottom of this art
Kitchen Tools You Need To Make Chickpea Soup
- Pot: Used for cooking the soup. A medium-sized pot works best.
- Knife: For chopping the onion finely.
- Cutting board: Provides a safe surface for chopping the onion.
- Can opener: Needed to open the can of chickpeas.
- Measuring spoons: Ensure accurate measurement of spices.
- Blender (optional): For blending the soup to a creamy consistency, if desired.
How To Make Chickpea Soup
- Peel and finely chop the onion.
- Heat olive oil in a pot over medium-high heat.
- Add the chopped onion and cook, stirring occasionally, until softened and starting to brown, about 4 minutes.
- Pour in the vegetable stock and add the drained chickpeas.
- Stir in garlic powder, paprika, and black pepper.
- Increase the heat to high and bring the soup to a boil.
- Once boiling, reduce the heat to low and let it simmer for 5 minutes.
- Turn off the heat. For a creamy texture, blend the soup using an immersion blender or a regular blender. For a chunkier texture, leave it as is.
- Serve hot, optionally garnished with toppings like sour cream, shredded cheese, or chopped avocado.
Serving Suggestions
- With Crusty Bread: Serve the chickpea soup with a side of warm, crusty bread to soak up the flavorful broth.
- Topped with Fresh Herbs: Garnish with fresh parsley or cilantro for a burst of color and added freshness.
- Accompanied by a Salad: Pair the soup with a simple green salad for a well-rounded meal. Check this green salad recipe. Vege salad with salmon plus cheese, lettuce salad with creamy cheese, and green salad with cauliflower.
- With Grilled Cheese: A classic grilled cheese sandwich makes a comforting companion to this hearty soup.
- Topped with Avocado: Add slices of creamy avocado on top for a delicious and healthy twist.
Tips For Success
- Use Quality Stock: The flavor of the soup heavily depends on the quality of the stock you use. Opt for a good-quality vegetable or chicken stock to enhance the taste.
- Cook the Onions Well: Ensure the onions are well-cooked and browned before adding the other ingredients. This step adds depth and sweetness to the soup.
- Season to Taste: Always taste your soup before serving. Depending on the stock you use, you might need to adjust the salt and pepper levels.
- Blend for Desired Consistency: If you prefer a creamier soup, blend it until smooth. For a heartier texture, blend only half or leave it entirely unblended.
- Customize Your Toppings: Feel free to experiment with different toppings. Sour cream, shredded cheese, chopped avocado, or even a drizzle of olive oil can add unique flavors and textures.
- Store Properly: If you have leftovers, store them in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave.
- Freeze for Later: This soup freezes well. Portion it into freezer-safe containers and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.
- Add Vegetables: For an extra nutritional boost, add other vegetables like carrots, celery, or spinach. Chop them finely and sauté with the onions or stir them in towards the end of cooking.
- Adjust Spices: Feel free to adjust the spices to suit your taste. Adding a pinch of cumin or a splash of lemon juice can give the soup a different flavor profile.
Variations And Substitutions
- Make it Spicy: If you enjoy a bit of heat, add some red pepper flakes or a dash of hot sauce to the soup. You can also include chopped fresh chili peppers when sautéing the onions for an extra kick.
- Add More Vegetables: Enhance the nutritional value by adding more vegetables like diced carrots, celery, or spinach. Simply sauté them along with the onions or stir them in during the last few minutes of cooking.
- Herb It Up: Experiment with fresh or dried herbs to give the soup different flavors. Thyme, rosemary, or basil can be great additions. Add them while the soup is simmering to infuse the flavors.
- Creamy Coconut: For a creamy, vegan twist, add a can of coconut milk instead of blending the soup. This will give it a rich and exotic flavor.
- Use Different Beans: If you don’t have chickpeas, you can substitute with other beans like cannellini beans, navy beans, or even lentils. The cooking process remains the same.
- Lemon Zest and Juice: Add a splash of lemon juice and some lemon zest just before serving for a bright, citrusy flavor. This works especially well if you opt for a blended version of the soup.
- Cheese Toppings: Top the soup with grated Parmesan, crumbled feta, or a dollop of ricotta cheese for a richer taste.
- Croutons or Nuts: Add some crunch with homemade croutons or a handful of toasted nuts like almonds or pine nuts.
- Smoked Paprika: Substitute regular paprika with smoked paprika for a deeper, smokier flavor profile.
- Broth Variations: Feel free to use bone broth or mushroom broth as a base for added depth of flavor and nutrition.
Storage and Reheating
- Refrigeration: Store any leftover chickpea soup in an airtight container in the refrigerator. It will stay fresh for up to 3 days. Make sure the soup has cooled down to room temperature before sealing the container to avoid condensation and potential spoilage.
- Freezing: For longer storage, freeze the soup in freezer-safe containers or heavy-duty freezer bags. It can be stored in the freezer for up to 3 months. Label the containers with the date to keep track of freshness. To save space, consider freezing the soup in flat, thin layers in zip-top bags.
- Thawing: When you’re ready to eat the frozen soup, transfer it to the refrigerator to thaw overnight. If you need it sooner, you can use the defrost setting on your microwave.
- Reheating on Stovetop: Reheat the soup on the stovetop over medium heat, stirring occasionally until heated through. If the soup has thickened too much during storage, add a splash of vegetable stock or water to reach your desired consistency.
- Reheating in Microwave: For a quicker option, reheat individual portions in the microwave. Place the soup in a microwave-safe bowl, cover it with a microwave-safe lid or plate, and heat on high for 2-3 minutes, stirring halfway through. Adjust the heating time as needed until the soup is hot.
- Avoid Overheating: Be careful not to overheat the soup, as this can cause the chickpeas to become mushy and the flavors to diminish. Heat just until warmed through for the best taste and texture.
Frequently Asked Questions
Can I use dried chickpeas instead of canned?
Yes, you can use dried chickpeas. You’ll need to soak them overnight and cook them until tender before adding them to the soup. This will add extra preparation time, but the result will be just as delicious.
How can I make this soup vegan?
The soup is already vegetarian, and to make it vegan, ensure you use vegetable stock and choose plant-based toppings like avocado or vegan sour cream.
Can I add meat to this soup?
Yes, you can add cooked chicken or sausage to make the soup heartier. Simply add the cooked meat along with the chickpeas and simmer until everything is heated through.
What can I serve with chickpea soup?
This soup pairs well with crusty bread, a simple green salad, or a grilled cheese sandwich. It’s also delicious topped with fresh herbs or a dollop of sour cream.
Can I make this soup in advance?
Yes, this soup stores well and can be made in advance. Store it in the refrigerator for up to 3 days or freeze it for up to 3 months. Reheat it gently on the stovetop or in the microwave before serving.
How do I blend the soup?
For a creamy texture, you can use an immersion blender directly in the pot or transfer the soup to a regular blender in batches. Blend until you reach your desired consistency, then return the soup to the pot and heat through.
Is this soup gluten-free?
Yes, this chickpea soup is naturally gluten-free. Just make sure any toppings or additions you use are also gluten-free if you have dietary restrictions.
Can I use other beans in this recipe?
Absolutely! This recipe is versatile and works well with other beans like cannellini beans, navy beans, or even lentils. Follow the same instructions, substituting the chickpeas with your preferred beans.
How can I thicken the soup?
If you prefer a thicker soup, you can blend a portion of it or add a small amount of cornstarch or flour mixed with water to the soup while it’s simmering. Stir until the soup thickens to your liking.
What spices can I add to enhance the flavor?
Feel free to experiment with spices like cumin, coriander, or turmeric for a different flavor profile. Fresh herbs like thyme or rosemary can also be added for extra depth.
Other Easy Recipes With Chickpeas
Fresh Cucumber and Chickpea Salad: A refreshing and protein-packed salad featuring crisp cucumbers and hearty chickpeas, perfect for a light meal or side dish.
Easy Baked Falafel with Canned Chickpeas: Easy-to-make baked falafel using canned chickpeas, offering a healthier twist on the classic Middle Eastern favorite.
Pressure Cooker Chickpeas: Quick and convenient way to cook perfectly tender chickpeas using your Instant Pot, ideal for meal prep and recipes.
Extra Crispy Air Fryer Chickpeas: Enjoy these crispy, crunchy roasted chickpeas made effortlessly in the air fryer, perfect for a healthy snack.
Quinoa Salad with Pesto, Chickpeas, and Cherry Tomatoes: A vibrant and nutritious salad combining quinoa, chickpeas, cherry tomatoes, and fresh pesto for a delightful meal.
Healthy Vegan Mediterranean Chickpea Salad: A simple and healthy Mediterranean-inspired salad that’s vegan and bursting with fresh flavors and textures.
Mason Jar Salad with Quinoa and Chickpeas: A portable and convenient salad packed with quinoa, chickpeas, and veggies, perfect for meal prepping and on-the-go lunches.
Chickpea Soup
Recipe Video
Ingredients
- 1 cups vegetable stock
- 15 oz chickpeas drained
- 1 pc small onion chopped
- 1/4 tsp garlic powder
- 1/4 tsp paprika
- 1/8 tsp black pepper
- 1 tbsp olive oil
Recommended Kitchen Tools (click the links below to see the items used to make this recipe)
Instructions
- Peel and finely chop the onion.
- In a pot, heat olive oil over medium-high heat.
- Add the chopped onion and cook, stirring occasionally, until softened and starting to brown, about 4 minutes.
- Add the vegetable stock, drained chickpeas, garlic powder, paprika, and black pepper. Stir to combine.
- Increase the heat to high and bring the soup to a boil.
- Once boiling, reduce the heat to low and simmer for 5 minutes.
- Turn off the heat. For a creamier texture, blend the soup using an immersion blender or a regular blender. For a chunkier texture, leave it as is.
- Serve hot, optionally garnished with toppings like sour cream, shredded cheese, or chopped avocado.
Notes
- Adjust the seasoning to taste, adding salt if necessary.
- For a vegan version, ensure all toppings are plant-based.
