Description
Hearty vegan garlic chickpea soup brings Mediterranean comfort to your kitchen with rich, plant-based flavors. Wholesome ingredients combine for a nourishing meal you’ll savor with each spoonful.
Ingredients
Scale
- 2 cans (15 oz/425 g) chickpeas, drained and rinsed
- 4 cups (1 liter) vegetable broth
- 1 cup (240 ml) coconut milk or plant-based cream
- 2 tbsps olive oil
- 1 large onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 medium potato, peeled and diced
- 6 cloves garlic, minced
- 1 bulb roasted garlic
- 2 cups (60 g) fresh spinach or kale, chopped
- 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
- Fresh parsley or cilantro, chopped (for garnish)
Instructions
- Aromatic Base: Heat olive oil in a large pot over medium heat, creating a golden foundation for sautéing vegetables.
- Vegetable Medley: Add onions, carrots, and celery, cooking until they soften and caramelize, releasing their natural sweetness and developing a rich flavor profile.
- Spice Infusion: Incorporate minced garlic, thyme, paprika, and red pepper flakes, stirring to distribute the aromatic spices and create a deeply fragrant base.
- Liquid Integration: Pour vegetable broth into the seasoned vegetable mixture, ensuring a smooth and harmonious blend of ingredients.
- Chickpea Immersion: Add drained chickpeas to the simmering pot, allowing them to absorb the complex layers of spices and vegetable essences.
- Flavor Development: Simmer the soup uncovered for 20-25 minutes, letting the ingredients meld and create a rich, nuanced taste.
- Texture Transformation: Partially mash some chickpeas using a potato masher or immersion blender to achieve a creamy yet textured consistency.
- Final Seasoning: Adjust salt and black pepper to balance the soup’s flavor, ensuring a perfectly seasoned dish.
- Garnish and Serve: Drizzle with extra virgin olive oil and sprinkle fresh parsley or cilantro for a vibrant, herbaceous finish.
Notes
- Optimize Chickpea Texture: Partially mash some chickpeas to create a creamy, hearty soup without losing the delightful legume’s whole-bean bite, giving the dish a rich, satisfying mouthfeel.
- Enhance Flavor Layering: Toast spices like paprika and thyme briefly in hot oil before adding vegetables to intensify their aromatic compounds and develop a deeper, more complex flavor profile.
- Control Soup Consistency: Adjust liquid volume based on desired thickness – add more vegetable broth for a lighter soup or reduce simmering time for a thicker, more substantial texture.
- Dietary Adaptations: Replace vegetable broth with low-sodium versions for reduced salt intake, or add nutritional yeast for extra protein and a subtle cheesy undertone in this vegan recipe.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Lunch, Dinner, Snacks
- Method: Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 3
- Calories: 270
- Sugar: 3 g
- Sodium: 600 mg
- Fat: 14 g
- Saturated Fat: 10 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 33 g
- Fiber: 9 g
- Protein: 10 g
- Cholesterol: 0 mg