Description
A comforting, garlicky chickpea soup made in one pot—fast, nourishing, and full of flavor with creamy texture and bright lemon notes.
Ingredients
- 2 tbsp olive oil
- 1 medium onion, chopped
- 6–8 cloves garlic, minced
- 2 (15‑oz) cans chickpeas, drained and rinsed
- 4 cups vegetable or chicken broth
- 1 bay leaf
- Juice of 1 lemon
- Salt and black pepper, to taste
- 1/4 tsp crushed red pepper flakes (optional)
- Optional: 1–2 cups spinach or kale
- Garnish: fresh parsley or thyme, grated Parmesan, drizzle of olive oil
Instructions
- Heat olive oil in a large pot over medium heat. Sauté chopped onion for about 5 minutes until soft.
- Add minced garlic and cook for 1 minute, stirring to avoid browning.
- Stir in chickpeas, season with salt, pepper, and red pepper flakes if using.
- Pour in broth and add bay leaf. Bring to a gentle boil, then reduce heat and simmer for 15–20 minutes.
- Remove bay leaf. Use an immersion blender to partially blend the soup, leaving some chickpea texture.
- Stir in lemon juice. If using greens, add them and cook until wilted, about 2 minutes.
- Ladle into bowls and garnish with fresh herbs, Parmesan, and a drizzle of olive oil.
Notes
- Use dried chickpeas that have been cooked ahead (about 1½ cups) for a homemade feel.
- For a richer version, stir in a splash of tahini or coconut milk.
- Add leftover rice or small pasta to make it more filling.
- Spice variation: swap red pepper flakes for smoked paprika or harissa for warmth.
Nutrition
- Serving Size: 1 bowl (about 1¼ cups)
- Calories: 250
- Sugar: 4g
- Sodium: 600mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 8g
- Protein: 10g
- Cholesterol: 0mg
