Soup season may be nearly over, but in my opinion, a good, hearty soup should be a year round staple. Why? Because they’re delicious and can be jam-packed with nutrients to keep you nice and healthy!
I was actually inspired to make this chickpea soup after seeing Lucy Sally Sommer’s reel on Instagram. She made a Golden Chicken Soup which looked INCREDIBLE! I knew I had to recreate this as a vegan version, so I used chickpeas for the protein and vegetable stock to make this recipe plant based.
Packed with a ton of plant-based goodness, this Chickpea Soup is the ultimate feel-good meal. Hearty chickpeas, bright veggies, aromatic herbs – this soup has it all. Best of all? It’s a deliciously simple one-pot dish that comes together in around 30 minutes and can be stored for days (PERFECT for meal prep!)
So…. let’s get cooking chickpea soup!
How to Make Chickpea Soup
Making this soup is honestly an absolute breeze.
First, warm up some olive oil in a spacious pot. After a couple of minutes, toss in the diced onions and sauté for around 2-3 minutes until they’re translucent and fragrant.
Now it’s time for those spices! Sprinkle in the turmeric, a little bit of black pepper, and a pinch of chilli flakes. Give it a stir and let the spices toast for a minute – this really brings out their flavour!
Then, we need to deglaze the pot with the vegetable stock, making sure to scrape up any tasty bits from the bottom of the pan.
What does ‘Deglaze’ mean? Deglazing is basically the act of adding liquid to a hot pan – which allows all of the caramelised bits stuck to the bottom to release. This is AMAZING for increasing flavour
After a minute or so, we throw in a few rosemary sprigs and bay leaves, bring it all to a gentle boil for a few seconds, then reduce the heat and let it simmer (covered) until the carrots have softened.
It will very quickly begin to smell unbelievable.
After around 15-20 minutes, all that’s left is to add the lemon juice and chickpeas, carefully season the soup with a little salt, and leave to simmer for another minute or two…
Then grab your spoon and get ready to dive into a steaming, vibrant bowl of pure, wholesome comfort!
The Ingredients
Olive Oil: Using a high-quality extra virgin olive oil lays the foundation for this dish. If you pick the right olive oil, it can be the perfect base to bloom all the other aromatics – it’s worth investing in good products!
Onions & Garlic: This classic duo is the start of so many delicious dishes (and for good reason). The onions provide an essential sweet and savoury base, while the garlic adds punch and depth of flavour.
Carrots & Celery: Carrots bring natural sweetness to balance the savoury elements. The celery adds a wonderful texture and freshness. Together they create vibrant pops of colour and a little crunch.
Turmeric: This bright orange superfood spice isn’t just gorgeous to look at, it’s also loaded with plenty of anti-inflammatory benefits. It gives the chickpea soup a warm, earthy flavour.
Chilli Flakes: While these are optional, a pinch of these spicy red flakes adds a marvellous contrast with a kick of heat. They’ll awaken your tastebuds!
Vegetable Stock: The liquid gold that transforms these ingredients into a glorious soup. Using a quality, full-bodied vegetable stock is key for maximum flavour impact.
Rosemary & Bay Leaves: Heady, aromatic herbs like these two are essential for adding layers of savory, herbaceous notes that make the soup incredibly crave-able.
Lemon Juice: Just a squeeze of tart lemon juice does wonders to cut through the richness and highlight all the other flavours with a brilliant punch of freshness.
Chickpeas: These protein-packed pulses (also known as ‘Garbanzos’) make the soup incredibly hearty, filling and nourishing. We LOVE Brindisa’s Chickpeas!
A Collection of My [Other] Favourite Healthy Soups…
Don’t worry, if this Chickpea Soup recipe isn’t quite for you, I’ve got you covered. My personal favourite is the Zingy Roasted Carrot & Ginger Soup – but I’m sure you’ll love them all!
How to Dice an Onion…
For this Chickpea Soup recipe you’re going to need to know how to dice an onion.
In fact, if you’re into cooking at all you’re probably going to need to know how to dice an onion. So here is the most efficient way, as demonstrated by my old friend Gordon Ramsay (Gordon isn’t actually my friend…)
Making Nourishing Chickpea Soup: Top Tips
- Use a low-sodium stock and season at the end for perfect salt levels (everyone has slightly different preferences with regards to salt, so take control here!)
- For an even bigger health kick, add greens! Spinach, kale or parsley stirred in at the end amps up the nutrition component even further!
- Want it ‘creamier’? Try blending the soup for a more ‘luxurious’ texture
- You can try adjust consistency by adding more stock for a thinner soup
Storing Your Chickpea Soup
As many of you know, I’m a big ‘meal prepper’.
I’m a busy mummy so I can’t be cooking all the time! I need quick, nutritious and tasty meals ready to go.
In fact, while we’re here, if you’re interested in vegan meal prep, make sure you join my weekly newsletter here – you’ll receive an email every Sunday with my meal prep-able suggestions for the following week.
So with that in mind, if you so choose, you can make a double (or triple) batch of this wonderful soup for next week’s lunches or dinners.
Here’s how…
Simply allow the chickpea soup to cool completely and store in airtight containers in the fridge for up to 5 days.
Or freeze flat in ziplock bags or containers for up to 3 months. Thaw overnight and reheat on the stovetop or microwave!
Nourishing Chickpea Soup
Ingredients
- 1 tbsp olive oil
- 1 onion finely diced
- 4 cloves garlic minced
- 3 carrots finely diced
- 2 sticks celery finely diced
- 1 tsp turmeric
- 1 pinch chilli flakes
- 1.5 L vegetable stock
- 2 sprigs rosemary
- 2 bay leaves
- 1/2 lemon juiced
- 250 grams cooked chickpeas
- Salt and black pepper to taste
For Serving
- Parmesan I use vegan
- Extra Virgin Olive Oil
- Bread such as sourdough
Instructions
- Heat the olive oil in a large, deep pan over a medium heat.
- Add the onions and saute for a couple of minutes before adding in the garlic, carrots and celery. Saute for a few more minutes until the carrots are softening.
- Add the turmeric, chilli flakes (if using), few cracks of black pepper and cook for 1 minute, while stirring.
- Add in the vegetable stock along with the sprigs of rosemary and bay leaves. Bring to a boil and then reduce to simmer. Cover with a lid and let it simmer until the carrots are tender.
- Add the lemon juice and chickpeas and cook for a few more minutes. Season with salt to taste. Enjoy with grated parmesan (I use vegan), extra virgin olive oil and a hunk of sourdough with butter. If preparing in advance or storing leftovers – keep in an airtight container in the fridge for 4-5 days.
What to Serve it With…
The soup works very well just on its own, however, if you don’t find it filling enough, consider a crusty bread, or sourdough, topped with a little olive oil.
You Want More Chickpea Recipes? Okay!
I’m sure if you’re here it means you love chickpeas (like me!). So, here are a few more of my favourite chickpea recipes you can enjoy for lunch (or breakfast or dinner if you’re my partner..)
Chickpea Tuna
Mayonnaise
Stir-Fried Asian Chickpeas
