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One-Pot Chickpea Soup

Veggies are sautéed, simmered with chickpeas and stock, then blended and garnished.

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Introduction

This one-pot chickpea soup is a simple and hearty meal, combining chickpeas, root vegetables, and aromatic herbs to create a creamy and satisfying dish. It’s versatile enough to be a standalone meal or paired with bread for a complete dinner. The recipe relies on basic pantry ingredients, making it practical and budget-friendly.

The soup begins with a flavorful sauté of garlic, onions, chilies, and a bay leaf. Root vegetables like carrots and potatoes are added, along with chickpeas, rosemary, and veggie stock, to create a nourishing base. A quick blend transforms the mixture into a creamy consistency, with lemon juice and zest added at the end for a refreshing balance.

Garnishes like crispy air-fried chickpeas, fresh cilantro, and a drizzle of olive oil provide a textural contrast and can be swapped with croutons, fried tofu, or toasted seeds for variety. The recipe is easy to customize based on your preferences or dietary needs, and it’s adaptable to different kitchen tools, such as immersion or countertop blenders.

This soup is ideal for meal prep, as it stores well in the fridge or freezer. Leftovers can be reheated for a quick and wholesome meal, and garnishes can be added fresh to maintain their crunch. Adjust the consistency or spice level to suit your taste, and feel free to experiment with substitutes like sweet potatoes or alternative herbs.

Whether you’re looking for a comforting dinner or a practical meal to prepare in advance, this chickpea soup is a reliable and delicious choice. It’s a straightforward recipe designed for busy weeks and anyone who enjoys the combination of hearty flavors and ease of preparation.

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Prep Time

Cook Time

Servings

Calorie/Serving

Ingredients

Instructions

  1. Heat Oil: Set a large pot over medium heat. Add 3 tablespoons olive oil.
  2. Sauté Aromatics: Once it’s hot, add 5 chopped garlic cloves, 2 finely chopped medium onions, 2 chopped green chilies, and 1 bay leaf. Stir-sauté for 2-3 minutes, or until the onion is translucent.
  3. Add Vegetables: Add 2 chopped medium carrots and 1 chopped large potato and stir-cook for 4-5 minutes, or until the carrot starts to soften.
  4. Combine Base: Then add 2 cups cooked/canned chickpeas, 1/4 cup cilantro stems, 1 teaspoon dried rosemary, salt and pepper to taste, and 3 cups veggie stock. Mix well and bring to a simmer.
  5. Simmer Soup: Cover the pot and let it simmer over medium heat for 15 minutes.
  6. Blend Mixture: Turn off the heat. Remove (and discard) the bay leaf and blend using an immersion blender until everything is nice and creamy.
  7. Alternative Blending: If you don’t have an immersion blender, let the mixture cool down a bit. Transfer to a high-speed blender and blend. Reheat if needed.
  8. Add Freshness: Now add 3 tablespoons lemon juice, 2 teaspoons lemon zest, and freshly chopped cilantro. Give it a quick mix.
  9. Final Garnish: Transfer to serving bowl(s) and garnish with crispy air-fried chickpeas (or use fried tofu, or croutons), a drizzle of extra virgin olive oil, fresh cilantro, and a sprinkle of paprika.
  10. Serve Hot: Cozy, one-pot chickpea soup is ready. Enjoy!

Recipe Video

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Recipe Notes

  • Using Chickpeas: Canned chickpeas are convenient, but if using dried chickpeas, cook them until tender before use.
  • Substituting Rosemary: Fresh rosemary can be used instead of dried; a small sprig is sufficient for a similar flavor.
  • Adjusting Consistency: If the soup becomes too thick, add more vegetable stock or water to reach your desired texture.
  • Making It Oil-Free: Sauté the ingredients in a splash of vegetable stock instead of olive oil for an oil-free version.
  • Enhancing Flavor with Lemon: Lemon zest adds a bright, citrusy touch, but it can be omitted if unavailable.
  • Blending Options: An immersion blender is convenient, but a high-speed blender will produce a smoother result. Let the soup cool slightly before transferring to a blender.
  • Storing Leftovers: Refrigerate leftovers in an airtight container for up to 4 days.
  • Freezing Tips: Freeze soup portions without garnishes for up to 2 months. Thaw overnight in the fridge before reheating.
  • Avoiding Soggy Garnishes: Add croutons or air-fried chickpeas just before serving to keep them crispy.
  • Adding Spice: For a spicier soup, include cayenne pepper or a pinch of paprika.
  • Sweet Potato Alternative: Replace regular potatoes with sweet potatoes for a slightly sweeter flavor profile.
  • Creative Garnishes: Toasted seeds like pumpkin or sunflower seeds make great alternatives for added crunch.

Frequently Asked Questions

Yes, cook dried chickpeas until tender before using, and measure 2 cups.

Yes, though blending provides a creamy texture, the soup can be served chunky.

Use parsley stems or omit them altogether.

Absolutely; simply leave out the green chilies for a milder version.

Add cooked quinoa, rice, or pasta before serving.

Yes, zucchini, celery, or spinach work well with this recipe.

Thaw in the fridge overnight and warm on the stovetop, adding water or stock if needed.

Try roasted nuts, croutons, or crispy onions for a similar crunch.

Yes, but you may want to reduce the green chilies for less heat.

Yes, use coconut oil, avocado oil, or vegan butter as substitutes.

Include cooked lentils, tofu, or even tempeh as additions.

The recipe yields about 3-4 servings, depending on portion sizes.

Nutritional Info (per Serving)

  • Calories: 371 kcal
  • Carbohydrates: 51 g
  • Protein: 9 g
  • Total Fat: 16 g
  • Saturated Fat: 2 g
  • Polyunsaturated Fat: 2 g
  • Monounsaturated Fat: 11 g
  • Sodium: 143 mg
  • Potassium: 940 mg
  • Fiber: 10 g
  • Sugar: 10 g
  • Vitamin A: 6816 IU
  • Vitamin C: 40 mg
  • Calcium: 82 mg
  • Iron: 3 mg

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