Golden Chickpea Soup
Golden Chickpea Soup is a simple way to put some healthy goodness on your dinner table. It’s is made with chickpeas, vegetables and vegetable broth with greek inspired herbs. This Chickpea Soup recipe is ready in 30 minutes and is naturally vegan and gluten-free!
Chickpea Vegetable Soup
It is getting cold outside and that means one thing: BRING ON THE SOUP!
Is there anything better than getting all cozy with a big warm bowl of soup when the weather starts to cool down? (Answer: no. no there is not.)
Today I bring you this Golden Chickpea Soup that features chickpeas as the star ingredient. Now if you’ve never thought of adding chickpeas to soup before, let me tell you how UH-mazing it is.
Because chickpeas have a natural creaminess to them, they give the soup a rich and hearty texture. Plus they’re packed with fiber and protein so you’ll also get getting 8 grams of fiber and 7.2 grams of protein per serving.
Are chickpeas healthy?
Yes! Chickpeas are loaded with fiber, vitamins, minerals and protein and make a great source of plant-based protein. They are especially great if you are eating a vegetarian or vegan meal because they are a great replacement for meat in a recipe.
Why you’ll love this recipe
- Ready in 30 minutes. Want a hearty lunch or dinner on the table in no time? This is the soup recipe for you! This Golden Chickpea Soup comes together in just 30 minutes.
- Fool-proof. This is one of those simple recipes that is very “laissez faire.” Just add everything to one pot and let it simmer down together and voila, you have successfully made Chickpea Soup!
- Easy to customize. Want to add any other veggies? Go for it! Like to add in some noodles or rice? Go ahead! This recipe is easy to customize so you can make it your own.
- Meal prep & Freezer-friendly. Make it on your meal prep day and freeze any leftovers. (Or double the recipe and freeze half for later.)
Garbanzo bean soup ingredients
- Avocado oil: to sauté the vegetables in the soup. You can also use vegetable oil or olive oil, but keep in mind that olive oil can start to burn on high heat (avocado oil works best!)
- Onion: a regular medium to large onion will work well.
- Garlic: 4 garlic cloves. Make sure to use fresh garlic and don’t substitute with powdered! This is an important ingredient to build flavour.
- Carrot: one large carrot or two medium carrots
- Celery: one celery stalk. This helps to add a nice flavour to the soup.
- Dried herbs: for this recipe we are using a combination of dried oregano, thyme and bay leaves. If you have any of these fresh you can use those instead.
- Chickpeas: this recipe uses canned chickpeas to keep things simple. If you want to use dried chickpeas you just need to pre-cook the chickpeas before adding them to the soup.
- Vegetable broth: your favourite veggie broth with work. I like to use a low-sodium vegetable broth so I can control how salty the soup is.
- Lemon juice: a squeeze of fresh lemon juice to brighten things up!
- Kale: fresh kale is shredded and added to the soup add the end to add a little extra nutrients.
- Salt & pepper: to taste.
How to make Chickpea Soup
Heat the avocado oil in a large pot on medium-high heat then add the onions, garlic, carrots and celery and sauté for 3-4 minutes. Then add the herbs and mix them together.
Add the chickpeas and mix them together. Then add the broth and lemon juice. Cover and let simmer for 15 minutes.
To thicken the Chickpea Soup, remove 1/3 of the soup and add to a blender. Blend until smooth and creamy then add it back to the pot of soup and stir together. Then add in the chopped kale and mix.
Taste and season the soup with additional salt and pepper if needed. Top with fresh Parsley. Serve while it’s still hot!
Recipe variations and substitutions
If you want to customize this recipe you can add in a variety of different ingredients to make it your own. Here are some great options for add-ins or substitutions
- Orzo pasta
- Wild rice
- White beans
- Sweet potato
- Canned tomatoes
- Spices (paprika, chili flakes, cayenne…etc.)
How to store
Fridge: store leftover soup in an airtight container in the fridge for up to 5 days. To reheat the soup add the soup to a pot and reheat on the stovetop, or reheat in a bowl in the microwave.
Freezer: let the Chickpea Soup cool down to room temperature, then add the soup to an airtight container. Freeze for up to 3 months. To defrost the soup let it thaw on the countertop or defrost in the microwave.
Tips for making this Chickpea Soup recipe perfectly
- sauté the vegetables before adding the broth to build flavour. This will help develop some really nice flavours in the soup.
- Use low-sodium vegetable broth. This will help you control how salty the soup turns out. You can always add more salt if needed, but if the broth is very salty to begin with it will be harder to make the soup less salty.
- Thicken the soup by blending part of it. If you prefer you can also blend the entire soup if you prefer the whole soup to be creamy.
Yes! Chickpeas have an amazing creamy texture that is delicious in soup when they are left whole or blended. Chickpeas also add protein and fiber to soup so you will stay full.
Yes, but if you do you will need to pre-cook the dried chickpeas and then proceed with the recipe. If you add the dried chickpeas directly to the soup they will take a very long time to cook and absorb all of the soup broth.
Blending a portion of the soup and adding it back to the pot will help to thicken the soup.
Yes! You can freeze this soup for up to 3 months in an airtight container.
This chickpea soup has 200 calories per serving. The recipe makes 4 servings in total.
More soup recipes to try
If you tried this Golden Chickpea Soup or any other recipe on the blog let me know how you liked it by leaving a comment/rating below! Be sure to follow along on Pinterest, Instagram and Facebook for even more deliciousness!Print
Golden Chickpea Soup is a simple way to put some healthy goodness on your dinner table. It’s is made with chickpeas, vegetables and vegetable broth with greek inspired herbs
- 2 tbsp avocado oil (can sub vegetable oil)
- 1 medium onion, chopped
- 4 garlic cloves, finely chopped
- 1 large carrot, chopped
- 1 large celery stalk, chopped
- 1/2 tsp dried oregano
- 1/2 tsp dried thyme
- 2 bay leaves
- 15 oz can of chickpeas, drained
- 1-litre vegetable broth
- 2 tbsp lemon juice
- 1 cup kale, finely chopped
- salt & pepper to taste
- Heat the avocado oil in a large pot on medium-high heat, then add the onion, garlic, carrots and celery and let cook for 3-4 minutes.
- Add the oregano, thyme, bay leaves and chickpeas and mix everything together. Season with a pinch of salt
- Next, add the vegetable broth and lemon juice and bring the soup to a boil, then cover and let simmer for 15 minutes.
- If you want to make the soup thick and creamy, remove 1/3 of the soup and add it to a blender. Blend until smooth then pour back into the pot and mix together. (You can alternatively use an emulsion blender to blend the soup slightly to thicken.)
- Add in the kale and mix.
- Season with additional salt and pepper to taste.
Store in the fridge for 5 days or in the freezer for 3 months.
sauté the vegetables before adding the broth to build flavour. This will help develop some really nice flavours in the soup.
Use low-sodium vegetable broth. This will help you control how salty the soup turns out. You can always add more salt if needed, but if the broth is very salty to begin with it will be harder to make the soup less salty.
Thicken the soup by blending part of it. If you prefer you can also blend the entire soup if you prefer the whole soup to be creamy.
- Serving Size: 1/4 of the recipe
- Calories: 200
- Sugar: 4.2g
- Sodium: 600g
- Fat: 2.4g
- Saturated Fat: 0.4g
- Carbohydrates: 35g
- Fiber: 8g
- Protein: 7.2g
Keywords: vegan chickpea soup, vegetable chickpea soup, garbanzo bean soup, vegetarian chickpea soup