Description
This easy garlic chickpea soup is a one-pot wonder, ready in about 40 minutes. It’s creamy without cream, bright with lemon, and packed with garlicky flavor, making it a perfect weeknight meal or comforting lunch.
Ingredients
Scale
- 2 tbsp extra-virgin olive oil
- 1 medium yellow onion, diced
- 6–8 cloves garlic, thinly sliced
- 1 tsp ground cumin
- 1/2 tsp smoked paprika
- 1/4 tsp red pepper flakes (optional)
- 1 bay leaf
- 4 cups low-sodium vegetable broth
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 1 small Yukon gold potato, peeled and 1/2-inch dice
- 1/2 tsp fine sea salt, plus more to taste
- 1/4 tsp freshly ground black pepper
- 1 tbsp fresh lemon juice, plus extra wedges to serve
- 2 tbsp chopped fresh parsley or cilantro
- Optional garnish: Greek yogurt or coconut yogurt, chili oil, crusty bread
Instructions
- Heat olive oil in a pot over medium heat. Add diced onion and cook until translucent, 5-7 minutes. Add sliced garlic and cook until fragrant, 60-90 seconds.
- Stir in cumin, smoked paprika, red pepper flakes (if using), and bay leaf. Cook for 30-45 seconds to bloom the spices.
- Add vegetable broth, chickpeas, potato, salt, and pepper. Bring to a simmer, then reduce heat to low. Cook uncovered for 15-18 minutes, until potato is tender.
- Remove the bay leaf. Mash some chickpeas and potato with a masher or immersion blender for a creamy texture.
- Stir in lemon juice and herbs. Taste and adjust seasoning. Ladle into bowls and serve hot with desired garnishes.
Notes
- Slice garlic instead of mincing for a milder flavor.
- Add salt gradually, especially if using salty broth.
- Chickpeas are a good source of protein and fiber.
- For variations, add tahini and lemon for richness, harissa paste for spice, or coconut milk and turmeric.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: One-Pot
- Cuisine: American
Nutrition
- Serving Size: 1 bowl (approx. 1.5 cups)
- Calories: Approx. 300-350 (estimated)
- Sugar: Low
- Sodium: Low-to-moderate (depending on broth)
- Fat: Moderate
- Saturated Fat: Low
- Unsaturated Fat: Moderate
- Trans Fat: 0g
- Carbohydrates: Moderate
- Fiber: High
- Protein: Moderate
- Cholesterol: 0mg