Description
A velvety, comforting chickpea soup infused with sautéed garlic, warm cumin, and bright lemon, blended until smooth and finished with fresh parsley. Simple pantry ingredients transform into a nourishing bowl that feels cozy yet light.
Ingredients
Scale
- 3 cups cooked chickpeas (or two 15 ounce cans, drained and rinsed)
- 6 cloves garlic, minced
- 1 medium yellow onion, finely chopped
- 2 tablespoons olive oil
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon salt (or to taste)
- 1/2 teaspoon black pepper
- 1 tablespoon freshly squeezed lemon juice
- 2 tablespoons fresh parsley, chopped
Instructions
- Heat a large soup pot over medium heat for about 1 minute.
- Add olive oil and sauté the chopped onion for 4 to 5 minutes until soft and translucent.
- Stir in the minced garlic and cook gently for 1 to 2 minutes until fragrant.
- Add chickpeas, ground cumin, salt, and black pepper, stirring to coat evenly.
- Pour in the vegetable broth and bring to a gentle boil.
- Reduce heat and simmer uncovered for 15 minutes to allow flavors to meld.
- Blend the soup until smooth using an immersion blender or countertop blender.
- Stir in fresh lemon juice and adjust seasoning if needed.
- Ladle into bowls, garnish with chopped parsley, and serve warm.
Notes
- For extra creaminess, blend in 1 tablespoon tahini.
- If the soup becomes too thick, thin with warm broth or water.
- Add a pinch of red pepper flakes for gentle heat.
- This soup tastes even better the next day as flavors deepen.
Nutrition
- Serving Size: 1 bowl
- Calories: 280
- Sugar: 6g
- Sodium: 620mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 9g
- Protein: 11g
- Cholesterol: 0mg
Keywords: creamy garlic chickpea soup, chickpea soup, vegan soup recipe, mediterranean soup, healthy garlic soup