As the weather starts to cool, our thoughts turn to warm, comforting bowls of goodness. And what’s more satisfying than a hearty chickpea soup? Packed with protein, fiber, and flavor, these versatile legumes are the perfect addition to any meal. Whether you’re looking for a quick and easy lunch or a cozy dinner option, we’ve got you covered. In this article, we’ll dive into 20 deliciously wholesome chickpea soup recipes that are sure to become new favorites.
From spicy Moroccan-inspired soups to creamy coconut-based delights, these recipes showcase the incredible versatility of chickpeas. And with a range of flavors and ingredients to choose from, there’s something for everyone – whether you’re a vegetarian, vegan, or just looking for a healthy and delicious meal option.
Stay tuned for our roundup of the best chickpea soup recipes out there!
Spicy Moroccan Chickpea Soup
Warm up with this flavorful and aromatic soup that combines the comforting warmth of chickpeas with the bold spices of Morocco. This hearty soup is perfect for a cozy night in.
Ingredients:
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon cayenne pepper
– 1 can diced tomatoes (14.5 oz)
– 4 cups vegetable broth
– Salt and pepper to taste
– Fresh parsley or cilantro, chopped (optional)
Instructions:
1. Heat oil in a large pot over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic, cumin, smoked paprika, cinnamon, and cayenne pepper. Cook for 1 minute.
3. Stir in chickpeas, diced tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until soup has thickened slightly.
4. Season with salt and pepper to taste.
5. Garnish with chopped parsley or cilantro, if desired.
Cooking Time: 25-30 minutes
Creamy Coconut Chickpea Soup
A comforting and creamy soup that combines the richness of coconut milk with the nutty flavor of chickpeas, perfect for a chilly evening.
Ingredients:
– 1 can (14.5 oz) chickpeas, drained and rinsed
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 can (14 oz) coconut milk
– 4 cups vegetable broth
– 1 teaspoon curry powder
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. In a large pot, sauté onions, garlic, and ginger in a little water until softened.
2. Add chickpeas, coconut milk, vegetable broth, and curry powder. Bring to a simmer.
3. Reduce heat and let cook for 20-25 minutes or until the soup has thickened slightly.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with fresh cilantro leaves.
Cooking Time: 25 minutes
Lemon Garlic Chickpea Soup
A bright and citrusy soup that’s perfect for a light lunch or dinner. This recipe combines the creaminess of chickpeas with the zesty flavors of lemon and garlic.
Ingredients:
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 cloves garlic, minced
– 2 cups vegetable broth
– 1/2 cup freshly squeezed lemon juice
– 1 tsp dried thyme
– Salt and pepper, to taste
– 2 tbsp olive oil
– Fresh parsley or cilantro, chopped (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the minced garlic and cook for 1-2 minutes until fragrant.
3. Add the chickpeas, vegetable broth, lemon juice, and thyme. Bring to a simmer.
4. Reduce heat to low and let soup simmer for 20-25 minutes or until flavors have melded together.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with chopped parsley or cilantro if desired.
Cooking Time: 20-25 minutes
Smoky Paprika Chickpea Soup
Warm up with this comforting and flavorful soup that combines the earthy taste of chickpeas with the smokiness of paprika. This recipe is perfect for a cozy evening or as a satisfying lunch.
Ingredients:
– 1 can chickpeas (14 oz), drained and rinsed
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon smoked paprika
– 1 teaspoon ground cumin
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 4 cups vegetable broth
– 1/2 cup diced tomatoes
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and cook until softened, about 5 minutes.
3. Add the garlic, smoked paprika, cumin, salt, and pepper. Cook for an additional minute.
4. Stir in the chickpeas, vegetable broth, and diced tomatoes.
5. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until heated through.
6. Taste and adjust seasoning as needed.
7. Serve hot, garnished with parsley or cilantro if desired.
Cooking Time: 20-25 minutes
Herbed Tomato Chickpea Soup
A flavorful and comforting soup that combines the sweetness of tomatoes with the nutty flavor of chickpeas, all infused with a hint of fresh herbs. Perfect for a cozy evening meal or as a nutritious lunch option.
Ingredients:
– 1 tablespoon olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 cups chopped fresh tomatoes (or 1 can of diced tomatoes)
– 1 cup chickpeas, drained and rinsed
– 4 sprigs of fresh parsley, chopped
– 2 sprigs of fresh thyme, chopped
– Salt and pepper to taste
– 4 cups vegetable broth
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and garlic; cook until softened, about 5 minutes.
3. Add the tomatoes, chickpeas, parsley, thyme, salt, and pepper. Stir to combine.
4. Pour in the vegetable broth and bring to a simmer.
5. Reduce heat to low and let soup cook for 20-25 minutes or until the flavors have melded together.
6. Serve hot, garnished with additional fresh herbs if desired.
Cooking Time: 25 minutes
Curried Chickpea and Spinach Soup
A flavorful and nutritious soup that combines the creamy texture of chickpeas with the health benefits of spinach, all wrapped up in a warm and aromatic curry spice blend.
Ingredients:
– 1 can chickpeas (14.5 oz)
– 2 cups fresh spinach leaves
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/4 teaspoon cayenne pepper
– 1 can diced tomatoes (14.5 oz)
– 4 cups vegetable broth
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, heat 2 tablespoons of oil over medium heat. Add onions and cook until softened, about 5 minutes.
2. Add garlic, cumin, curry powder, turmeric, and cayenne pepper. Cook for an additional minute, stirring constantly.
3. Add chickpeas, diced tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the soup has thickened slightly.
4. Stir in fresh spinach leaves and cook until wilted.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 30-35 minutes
Roasted Red Pepper Chickpea Soup
Warm up with a bowl of this vibrant and comforting soup, featuring roasted red peppers and creamy chickpeas. This recipe is perfect for a chilly evening or as a healthy lunch option.
Ingredients:
– 1 large red bell pepper
– 2 cups cooked chickpeas
– 4 cups vegetable broth
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika (optional)
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. Roast the red bell pepper in the oven for 30-40 minutes, or until charred.
3. In a large pot, sauté the onion and garlic in a little water until softened.
4. Add the roasted red pepper, chickpeas, vegetable broth, cumin, smoked paprika (if using), salt, and pepper to the pot.
5. Bring the soup to a simmer and cook for 20-25 minutes or until heated through.
6. Taste and adjust seasoning as needed.
7. Serve hot, garnished with fresh cilantro leaves.
Cooking Time: Approximately 45-50 minutes
Golden Turmeric Chickpea Soup
This vibrant and comforting soup is a perfect blend of Indian spices, creamy texture, and nutritious chickpeas. With the warmth of turmeric and cumin, this recipe is sure to become a new favorite.
Ingredients:
– 1 can chickpeas (14 oz), drained and rinsed
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 2 teaspoons ground cumin
– 1 teaspoon ground coriander
– 1/2 teaspoon ground turmeric
– 1/4 teaspoon cayenne pepper (optional)
– 4 cups vegetable broth
– 1 can coconut milk (14 oz), full-fat
– Salt, to taste
– Fresh cilantro, for garnish
Instructions:
1. In a large pot, sauté onions and garlic until softened.
2. Add cumin, coriander, turmeric, and cayenne pepper (if using). Cook for 1 minute.
3. Stir in chickpeas, vegetable broth, and coconut milk.
4. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the soup has thickened slightly.
5. Season with salt to taste.
6. Serve hot, garnished with fresh cilantro.
Cooking Time: 25-30 minutes
Vegetable-Packed Chickpea Soup
Warm up with this comforting and nutritious soup, packed with a variety of colorful vegetables and protein-rich chickpeas.
Ingredients:
– 1 can (14.5 oz) chickpeas, drained and rinsed
– 2 medium carrots, chopped
– 2 stalks celery, chopped
– 1 large red bell pepper, diced
– 1 small onion, chopped
– 4 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
– 1 tsp dried thyme
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. In a large pot, sauté the onion, carrots, and celery in a little water until tender.
2. Add the bell pepper, chickpeas, vegetable broth, diced tomatoes, thyme, salt, and pepper. Stir to combine.
3. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the vegetables are very tender.
4. Taste and adjust seasoning as needed.
5. Serve hot, garnished with fresh parsley or cilantro if desired.
Cooking Time: 20-25 minutes
Cumin-Spiced Chickpea Soup
This comforting soup is a perfect blend of warm spices and creamy chickpeas, sure to become a new favorite. With its rich flavors and nutritious ingredients, it’s an ideal option for a cozy night in.
Ingredients:
– 1 can chickpeas (14.5 oz)
– 2 tablespoons olive oil
– 1 onion, diced
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– 1/4 teaspoon cayenne pepper (optional)
– 4 cups vegetable broth
– 1 can coconut milk (14 oz)
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat oil in a large pot over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic, cumin, smoked paprika, and cayenne pepper (if using). Cook for an additional minute.
3. Stir in chickpeas, broth, and coconut milk. Bring to a simmer.
4. Reduce heat to low and let soup simmer for 20-25 minutes or until heated through.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with cilantro leaves if desired.
Cooking Time: 25-30 minutes
Mediterranean Chickpea Soup
Warm up with this hearty and flavorful soup that’s packed with the Mediterranean diet’s signature ingredients: chickpeas, tomatoes, garlic, and herbs. This comforting bowl of goodness is perfect for a cozy evening or a quick lunch.
Ingredients:
– 1 can (14.5 oz) diced tomatoes
– 2 cups cooked chickpeas
– 2 cloves garlic, minced
– 1/4 cup chopped fresh parsley
– 1 tablespoon olive oil
– 4 cups vegetable broth
– Salt and pepper to taste
– Lemon wedges for serving (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add garlic and sauté until fragrant, about 1 minute.
3. Stir in diced tomatoes, chickpeas, parsley, salt, and pepper. Cook for 5 minutes.
4. Pour in vegetable broth and bring to a simmer.
5. Reduce heat to low and let cook for 20-25 minutes or until the soup has thickened slightly.
6. Taste and adjust seasoning as needed.
7. Serve hot with a squeeze of lemon juice, if desired.
Cooking Time: 20-25 minutes
Cilantro Lime Chickpea Soup
Brighten up a chilly day with this refreshing and flavorful Cilantro Lime Chickpea Soup. A perfect blend of tangy lime, fresh cilantro, and creamy chickpeas, this recipe is sure to become a new favorite.
Ingredients:
– 1 can chickpeas (14.5 oz)
– 2 tablespoons olive oil
– 1 small onion, diced
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– 1/4 teaspoon cayenne pepper
– 1 can diced tomatoes (14.5 oz)
– 2 cups vegetable broth
– 1/4 cup freshly squeezed lime juice
– 1/4 cup chopped fresh cilantro
– Salt and pepper, to taste
Instructions:
1. Heat oil in a large pot over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic, cumin, smoked paprika, and cayenne pepper. Cook for 1 minute.
3. Stir in chickpeas, diced tomatoes, and vegetable broth. Bring to a simmer.
4. Reduce heat to low and let soup simmer for 20-25 minutes or until flavors have melded together.
5. Stir in lime juice and chopped cilantro. Season with salt and pepper to taste.
Cooking Time: 25-30 minutes
Sweet Potato and Chickpea Soup
This comforting soup combines the natural sweetness of sweet potatoes with the creamy texture of chickpeas, making it a perfect blend of flavors and textures. With minimal ingredients and easy preparation, this recipe is a great addition to your quick lunch or dinner options.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 can chickpeas (14.5 oz)
– 4 cups vegetable broth
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper, to taste
– Optional: heavy cream or Greek yogurt for serving
Instructions:
1. In a large pot, sauté the onion and garlic until softened.
2. Add the diced sweet potatoes, chickpeas, vegetable broth, and cumin. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the sweet potatoes are tender.
3. Use an immersion blender or transfer the soup to a blender to puree until smooth.
4. Season with salt and pepper to taste.
5. Serve hot, topped with a dollop of heavy cream or Greek yogurt if desired.
Cooking Time: 25-30 minutes
Harissa-Spiked Chickpea Soup
This North African-inspired soup is a flavorful and comforting blend of chickpeas, aromatic spices, and the bold heat of harissa. Perfect for a cozy evening or a quick lunch.
Ingredients:
– 1 can chickpeas (14 oz), drained and rinsed
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1-2 teaspoons harissa (depending on desired heat level)
– 4 cups vegetable broth
– 1 can diced tomatoes (14 oz)
– Fresh parsley, chopped (optional)
Instructions:
1. Heat oil in a large pot over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic, cumin, smoked paprika, salt, and pepper. Cook for 1 minute.
3. Stir in harissa and cook for an additional minute.
4. Add chickpeas, broth, and diced tomatoes. Bring to a simmer.
5. Reduce heat and let soup cook for 20-25 minutes or until flavors have melded together.
6. Taste and adjust seasoning as needed.
7. Serve hot, garnished with parsley if desired.
Cooking Time: 25-30 minutes
Broccoli and Chickpea Soup
This creamy soup is a perfect blend of green and protein-packed goodness, making it a great option for a quick lunch or dinner. With just a few simple ingredients, you can create a flavorful and healthy meal that’s sure to please.
Ingredients:
– 1 bunch broccoli (about 4 cups), chopped
– 1 can chickpeas (15 oz), drained and rinsed
– 2 cloves garlic, minced
– 1 onion, chopped
– 4 cups vegetable broth
– 1/2 cup heavy cream or half-and-half (optional)
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large pot, sauté the onion and garlic in a little water until tender.
2. Add the broccoli, chickpeas, and vegetable broth. Bring to a boil, then reduce heat and simmer for 15-20 minutes or until the broccoli is tender.
3. Use an immersion blender (or transfer the soup to a blender) to puree the mixture until smooth.
4. If desired, stir in heavy cream or half-and-half for added richness.
5. Season with salt and pepper to taste. Garnish with chopped parsley, if desired.
Cooking Time: 20-25 minutes
Kale and Chickpea Soup
This hearty soup is a perfect blend of healthy greens and creamy chickpeas, making it a satisfying meal for any time of the year. With its rich flavor profile and nutritious ingredients, you’ll be hooked from the very first spoonful.
Ingredients:
– 2 cups curly kale, stems removed and chopped
– 1 can (15 oz) chickpeas, drained and rinsed
– 4 cups vegetable broth
– 1 onion, diced
– 3 cloves garlic, minced
– 1 teaspoon cumin
– 1/2 teaspoon paprika
– Salt and pepper, to taste
– 2 tablespoons olive oil
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and cook until softened, about 5 minutes.
3. Add the garlic, cumin, and paprika; cook for 1 minute.
4. Stir in the vegetable broth, chopped kale, and chickpeas.
5. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the kale is tender.
6. Season with salt and pepper to taste.
Cooking Time: 25-30 minutes
Carrot Ginger Chickpea Soup
This vibrant and flavorful soup is perfect for a chilly evening or as a healthy lunch option. With the sweetness of carrots, the spiciness of ginger, and the creaminess of chickpeas, this recipe is sure to become a new favorite.
Ingredients:
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 medium carrots, peeled and chopped
– 1-inch piece of fresh ginger, grated
– 1 can chickpeas (14.5 oz)
– 4 cups vegetable broth
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion, garlic, carrots, and ginger; cook until the vegetables are tender, about 8 minutes.
3. Stir in the chickpeas, vegetable broth, and cumin.
4. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the soup has thickened slightly.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 40-45 minutes
Parsnip and Chickpea Soup
Parsnip and Chickpea Soup Recipe
A warm and comforting soup that combines the natural sweetness of parsnips with the nutty flavor of chickpeas, perfect for a cozy evening meal.
Ingredients:
– 2 large parsnips, peeled and chopped into 1-inch pieces
– 1 can chickpeas (14.5 oz), drained and rinsed
– 4 cups vegetable broth
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large pot, sauté the onion and garlic in a little water until softened.
2. Add the parsnips, chickpeas, vegetable broth, cumin, salt, and pepper.
3. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the parsnips are tender.
4. Blend the soup until smooth, or leave some texture if you prefer.
5. Taste and adjust seasoning as needed.
6. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 20-25 minutes
Pumpkin Chickpea Soup
Cozy up with this comforting soup that combines the warmth of pumpkin and the earthiness of chickpeas, all wrapped up in a rich and creamy broth. Perfect for a chilly fall or winter evening.
Ingredients:
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 1 can (14.5 oz) pumpkin puree
– 1 can (15 oz) chickpeas, drained and rinsed
– 4 cups vegetable broth
– 1/2 cup heavy cream or half-and-half
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, sauté the onion and garlic until softened.
2. Add the pumpkin puree, chickpeas, vegetable broth, and cumin. Bring to a boil, then reduce heat and simmer for 20 minutes.
3. Use an immersion blender or transfer soup to a blender and blend until smooth.
4. Stir in heavy cream or half-and-half. Season with salt and pepper to taste.
5. Serve hot, garnished with cilantro leaves if desired.
Cooking Time: 30-40 minutes
Roasted Garlic Chickpea Soup
Warm up with a comforting bowl of roasted garlic chickpea soup, perfect for a chilly evening or a cozy lunch. This hearty soup is packed with nutrients and flavor from the roasted garlic and chickpeas.
Ingredients:
– 2 heads of garlic
– 1 can (15 oz) chickpeas, drained and rinsed
– 4 cups vegetable broth
– 1 onion, chopped
– 3 cloves fresh parsley, chopped
– 1 teaspoon ground cumin
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the top off each garlic head, drizzle with olive oil, and wrap in foil.
3. Roast for 30-40 minutes or until tender and caramelized.
4. In a large pot, sauté chopped onion and roasted garlic in olive oil until softened.
5. Add chickpeas, vegetable broth, parsley, cumin, salt, and pepper. Bring to a boil, then simmer for 20-25 minutes or until the flavors have melded together.
6. Serve hot, garnished with additional parsley if desired.
Cooking Time: 55-65 minutes
Summary
Discover 20 deliciously wholesome chickpea soup recipes to warm your heart and belly. From Spicy Moroccan to Creamy Coconut, Lemon Garlic to Smoky Paprika, these hearty soups offer a flavorful escape from the ordinary. With a variety of spices and ingredients, each recipe is carefully crafted to bring out the best in this nutritious legume. Whether you’re looking for a comforting bowl or a quick and easy meal solution, these chickpea soup recipes have got you covered.
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