Description
Rich Mediterranean flavors dance through this vegan garlic chickpea soup, bringing warmth and comfort to your table. Hearty chickpeas mingle with aromatic herbs, creating a nourishing bowl you’ll crave on chilly evenings.
Ingredients
Scale
Main Ingredients:
- 2 cans (15 ounces/425 grams) chickpeas, drained and rinsed
- 4 cups (1 liter) vegetable broth
- 1 cup (240 milliliters) coconut milk or plant-based cream
- 1 large onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
Flavoring Ingredients:
- 6 cloves garlic, minced
- 1 teaspoon dried thyme
- ½ teaspoon smoked paprika
- ¼ teaspoon red pepper flakes
- 1 tablespoon lemon juice
- Salt and freshly ground black pepper, to taste
Optional Ingredients:
- 1 medium potato, peeled and diced
- 2 cups (60 grams) fresh spinach or kale, chopped
- 2 tablespoons olive oil
- 1 bulb roasted garlic
- Fresh parsley or cilantro, chopped (for garnish)
Instructions
- Warm olive oil in a spacious cooking vessel over moderate temperature, creating a perfect base for sautéing aromatic vegetables.
- Gently introduce chopped onions, sliced carrots, and diced celery into the pot, allowing them to soften and release their natural sweetness while developing a rich, golden color.
- Infuse the vegetable medley with minced garlic, earthy thyme, smoky paprika, and optional red pepper flakes, stirring carefully to distribute the intense flavors and create a fragrant foundation for the soup.
- Carefully pour vegetable broth into the seasoned vegetable mixture, ensuring a smooth integration of liquid and aromatics.
- Introduce drained chickpeas to the simmering pot, letting them absorb the complex layers of spice and vegetable essence.
- Allow the soup to simmer gently, uncovered, letting the ingredients meld and develop a harmonious depth of flavor for approximately 20-25 minutes.
- Use a potato masher or immersion blender to partially break down some chickpeas, creating a creamy yet textured consistency.
- Season with salt and freshly ground black pepper, tasting and adjusting the seasoning to achieve a perfectly balanced flavor profile.
- Finish the soup with a drizzle of extra virgin olive oil and optional fresh herbs like chopped parsley or cilantro for a vibrant, fresh touch.
Notes
- Swap out fresh thyme for dried herbs during winter months when fresh herbs are scarce, maintaining the soup’s aromatic profile without compromising flavor.
- Choose low-sodium vegetable broth to control salt levels, especially for those watching their sodium intake or with dietary restrictions.
- Enhance protein content by adding nutritional yeast or topping with roasted pumpkin seeds, creating a more substantial and nutrient-dense meal for vegans.
- Blend a portion of the soup before adding chickpeas to create a creamier texture without using dairy, perfect for those wanting a smoother consistency.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Lunch, Dinner, Snacks
- Method: Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 300
- Sugar: 4g
- Sodium: 800mg
- Fat: 12g
- Saturated Fat: 5g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 10g
- Protein: 11g
- Cholesterol: 0mg