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Creamy Vegan Garlic Chickpea Soup: Your New Favorite Comfort Food

Close-up of a bowl of creamy chickpea soup garnished with whole chickpeas, a swirl of cream, and fresh parsley.
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Make this rich, dairy-free Creamy Vegan Garlic Chickpea Soup. It is a simple, one-pot wonder perfect for a quick dinner or healthy meal prep that tastes like a cozy night in.

Ingredients

Scale
  • 2 tablespoons olive oil
  • 1 large yellow onion, chopped
  • 4 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon red pepper flakes (optional)
  • 2 medium Yukon Gold potatoes, peeled and diced
  • 4 cups vegetable broth
  • 2 (15-ounce) cans chickpeas, rinsed and drained
  • 1/2 cup raw cashews, soaked in hot water for 15 minutes (for creaminess)
  • 1/2 cup water or reserved chickpea liquid (aquafaba)
  • 1/4 cup fresh lemon juice (about 1 large lemon)
  • Salt and black pepper to taste
  • Fresh parsley, chopped (for garnish)

Instructions

  1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
  2. Add the minced garlic, oregano, thyme, and red pepper flakes (if using). Cook for 1 minute until fragrant.
  3. Add the diced potatoes and vegetable broth to the pot. Bring the mixture to a boil, then reduce heat, cover, and simmer for 10-12 minutes, or until the potatoes are tender.
  4. While the potatoes cook, drain the soaked cashews.
  5. Add 1 1/2 cans of the rinsed chickpeas to the pot. Reserve the remaining 1/2 can of chickpeas for texture later.
  6. Carefully transfer about half of the soup mixture (broth, potatoes, and softened chickpeas) to a high-speed blender. Add the drained cashews and 1/2 cup of water or aquafaba. Blend until completely smooth and creamy.
  7. Pour the creamy mixture back into the pot. Stir well to combine.
  8. Using a potato masher or the back of a spoon, lightly mash some of the remaining whole chickpeas in the pot to create a heartier texture. Do not over-mash; you want some whole chickpeas remaining.
  9. Stir in the fresh lemon juice. Season generously with salt and black pepper to your taste. Heat through gently for 2 minutes.
  10. Serve your hearty chickpea soup hot, garnished with fresh chopped parsley. This soup is excellent for meal prep.

Notes

  • For an extra layer of flavor, roast half of your chickpeas with a little olive oil and paprika until slightly crispy, then use them as a topping instead of fresh parsley.
  • If you do not have a high-speed blender, you can use an immersion blender directly in the pot, blending until you reach your desired creaminess level.
  • This recipe is a great base for Mediterranean Chickpea Soup; add chopped spinach or kale during the last 5 minutes of simmering for extra nutrients.

Nutrition

Find it online: https://magazinemeal.com/chickpea-soup-creamy-vegan-garlic-recipe/