Description
This Vegan Garlic Chickpea Soup offers a creamy, comforting bowl of plant-based goodness ready in just 30 minutes. Blended chickpeas create a velvety texture enriched with fragrant garlic, warming spices like paprika and rosemary, and tender vegetables. It’s a nourishing, hearty option perfect for cozy lunches or dinners, with options to customize veggie additions and spice levels according to your taste.
Ingredients
Scale
Base Ingredients
- 2 tablespoons Olive Oil (or substitute with coconut oil)
- 3 cloves Garlic, minced or pressed
- 1 teaspoon Paprika (smoked paprika optional)
- 1 teaspoon Dried Rosemary
- 0.5 teaspoon Dried Thyme
- 0.25 teaspoon Chili Flakes (adjust to taste)
- Salt & Black Pepper, to taste
Main Vegetables and Legumes
- 2 cans Chickpeas (15 oz each)
- 1 large Potato, diced (about 6 oz; sweet potato can be used)
- Leafy Greens (e.g., kale or spinach, quantity about 1 to 2 cups)
- Additional Vegetables (e.g., carrots or celery, about 1 cup chopped)
Liquids
- 2 cups Low-Sodium Vegetable Broth
Instructions
- Prepare Chickpeas: Pour one can of chickpeas along with its liquid into a blender and blend until smooth and creamy, creating a base for the soup.
- Sauté Garlic: Heat 2 tablespoons of olive oil in a pot over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant, releasing its aroma to flavor the soup.
- Combine Ingredients: Into the pot, add the puréed chickpeas, the second can of drained chickpeas, diced potato, paprika, dried rosemary, dried thyme, chili flakes, and black pepper. Stir well to combine all flavors evenly.
- Add Broth: Pour in 2 cups of low-sodium vegetable broth and stir to mix everything uniformly, setting the stage for simmering.
- Simmer: Cover the pot and bring the mixture to a boil. Then, reduce the heat to a low simmer and cook for 25 minutes, stirring occasionally to prevent sticking and ensure tender potatoes and flavors meld.
- Add Greens and Additional Vegetables: In the last 5-7 minutes of simmering, add your leafy greens and any additional chopped vegetables of choice for extra nutrition and texture.
- Season and Serve: Taste the soup and adjust seasoning with salt and black pepper as needed. Serve hot, optionally drizzled with a bit of olive oil and accompanied by crusty bread for a complete meal.
Notes
- You can substitute sweet potatoes for regular potatoes for a sweeter flavor.
- Adjust chili flakes to control spiciness according to your preference.
- Use smoked paprika for a deeper smoky note.
- Fresh herbs can replace dried if available, but adjust quantities accordingly.
- For a thicker soup, blend more chickpeas or add less broth.
- Adding leafy greens towards the end preserves their bright color and nutrients.
