If you love creamy soups but want something lighter and protein-packed, this Creamy Garlic Chickpea Soup is the perfect recipe. Made with tender chickpeas, roasted garlic, and fresh herbs, it’s smooth, comforting, and loaded with flavor. Naturally vegetarian (and easy to make vegan), this soup is as nutritious as it is delicious ideal for meal prep, weeknight dinners, or cozy nights at home.
Creamy Garlic Chickpea Soup
Equipment
- large soup pot
- immersion blender or blender
- Cutting board
- knife
- ladle
Ingredients
- 2 tbsp olive oil
- 1 large onion, diced
- 6 cloves garlic, roasted or sautéed
- 3 cans chickpeas (15 oz each), drained and rinsed
- 4 cups vegetable broth (or chicken broth)
- 1 cup unsweetened almond milk (or cream)
- 1 tsp dried thyme
- 1 tsp ground cumin
- 0.5 tsp smoked paprika
- Salt and black pepper to taste
- 1 lemon, juiced
- 2 tbsp fresh parsley, chopped
- Optional toppings: roasted chickpeas, olive oil drizzle, croutons, parsley or chives
Instructions
- In a large pot, heat olive oil over medium heat. Add onion and sauté until translucent, about 5 minutes. Add garlic and cook for another 1–2 minutes until fragrant.
- Add chickpeas, broth, thyme, cumin, paprika, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20 minutes.
- Use an immersion blender to puree until smooth. For extra creaminess, transfer half the soup to a blender, blend, and return to the pot.
- Stir in almond milk (or cream) and lemon juice. Simmer for another 5 minutes to thicken.
- Ladle into bowls and top with roasted chickpeas, olive oil drizzle, croutons, or fresh parsley. Serve hot with bread on the side.
Notes
What is Creamy Garlic Chickpea Soup?
Creamy Garlic Chickpea Soup is a blended soup made with chickpeas, garlic, onions, broth, and herbs. The chickpeas act as the base, giving the soup a thick and silky texture without needing heavy cream. Roasted or sautéed garlic infuses the soup with rich, aromatic flavor, while lemon juice and fresh parsley brighten it up. This dish is inspired by Mediterranean cooking, where chickpeas and garlic are staple ingredients, and is a perfect balance of creamy, hearty, and wholesome.
Ingredients You’ll Need
This recipe serves 6.
- 2 tablespoons olive oil
- 1 large onion, diced
- 6 garlic cloves, roasted or sautéed
- 3 cans chickpeas (15 oz each), drained and rinsed
- 4 cups vegetable broth (or chicken broth if not vegetarian)
- 1 cup unsweetened almond milk (or regular milk/cream for richer flavor)
- 1 teaspoon dried thyme
- 1 teaspoon ground cumin
- ½ teaspoon smoked paprika
- Salt and black pepper to taste
- Juice of 1 lemon
- 2 tablespoons fresh parsley, chopped
Optional toppings
- Roasted chickpeas
- Olive oil drizzle
- Croutons
- Extra parsley or chives
Substitutions
- Vegan: use plant milk or coconut milk for creaminess
- Extra protein: stir in shredded chicken or turkey
- Gluten-free: naturally gluten-free, just skip croutons
Step-by-Step Instructions
Step 1: Sauté aromatics
In a large pot, heat olive oil over medium heat. Add onion and sauté until translucent, about 5 minutes. Add garlic and cook for another 1–2 minutes until fragrant.
Step 2: Build the base
Add chickpeas, broth, thyme, cumin, paprika, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20 minutes.
Step 3: Blend the soup
Use an immersion blender to puree until smooth. For extra creaminess, transfer half the soup to a blender, blend, and return to the pot.
Step 4: Add creaminess and flavor
Stir in almond milk (or cream) and lemon juice. Simmer for another 5 minutes to thicken.
Step 5: Finish and serve
Ladle into bowls and top with roasted chickpeas, olive oil drizzle, croutons, or fresh parsley. Serve hot with bread on the side.
Tips for the Best Chickpea Soup
- Roast the garlic for deeper flavor and natural sweetness.
- Add lemon juice at the end for brightness.
- Adjust texture—leave it chunky or make it completely smooth.
- Make ahead—it tastes even better the next day.
Variations
This soup is flexible and easy to adapt:
- Spicy version: Add red pepper flakes or cayenne pepper.
- Mediterranean style: Add sun-dried tomatoes, olives, or a swirl of tahini.
- Hearty version: Stir in spinach, kale, or diced carrots for more vegetables.
- Protein-packed: Add quinoa or lentils for extra nutrition.
Storage and Reheating
- Refrigerator: Store in an airtight container for up to 4 days.
- Freezer: Freeze cooled soup for up to 2 months. Thaw overnight in the fridge.
- Reheating: Warm gently on the stovetop, adding a splash of broth if needed.
Serving Ideas
Pair Creamy Garlic Chickpea Soup with:
- Crusty bread or garlic naan
- A simple green salad with vinaigrette
- Roasted vegetables
- A grilled cheese sandwich
It also works great as a starter for Mediterranean-inspired dinners.
Nutrition Breakdown
One serving (about 1 ½ cups) contains approximately 250–280 calories, 12 grams of protein, 35 grams of carbs, and 8 grams of fat. High in fiber and plant-based protein, it’s a nourishing option that’s both filling and healthy.
Conclusion
Creamy Garlic Chickpea Soup is a wholesome, hearty, and flavorful dish that proves comfort food can also be nutritious. With chickpeas, garlic, herbs, and a creamy finish, it’s the kind of recipe you’ll make again and again. Whether you serve it as a main meal, a starter, or a make-ahead lunch, this soup is guaranteed to satisfy.
FAQs
Do I need to peel chickpeas for this soup?
No, blending makes it smooth enough, but peeling can give an even silkier texture.
Can I use dried chickpeas instead of canned?
Yes, cook them first until tender before adding to the recipe.
Is this soup vegan?
Yes, as long as you use plant-based milk or cream.
Can I make this in a slow cooker?
Yes, cook on low for 6–7 hours, then blend before serving.