Name: Creamy Garlic Chickpea Soup
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Mediterranean
Ingredients: 2 cans (15 oz each) chickpeas, drained and rinsed; 2 tablespoons olive oil; 1 medium onion, chopped; 4 cloves garlic, minced; 3 cups vegetable broth; 2 tablespoons lemon juice; 1/2 teaspoon salt (or to taste); 1/4 teaspoon black pepper; 2 tablespoons chopped fresh parsley (for garnish); 1/4 teaspoon red pepper flakes or 1/2 teaspoon cumin (optional)

Creamy Garlic Chickpea Soup is a warm, comforting bowl of goodness packed with protein-rich chickpeas, sautéed garlic, and a silky-smooth texture. It’s simple, nourishing, and deeply flavorful—perfect for chilly days or when I want a cozy meal that doesn’t require much effort.

Why You’ll Love This Recipe

I love this soup because it’s naturally creamy without needing heavy cream. The chickpeas blend into a velvety base, and the garlic gives it a rich, savory kick. It’s filling, plant-based, and incredibly satisfying. Plus, it’s made with pantry staples, so I can throw it together anytime I need a quick, wholesome dish.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

Cooked chickpeas (canned or homemade)
Olive oil
Garlic cloves, minced
Onion, chopped
Vegetable broth
Lemon juice
Salt
Black pepper
Fresh parsley for garnish
Optional: red pepper flakes or cumin for added flavor

Directions

I heat olive oil in a large pot over medium heat.
I sauté the chopped onion until soft and translucent, about 5 minutes.
I add the minced garlic and cook for another minute until fragrant.
Then I stir in the chickpeas and cook for a couple of minutes to let the flavors blend.
I pour in the vegetable broth and bring everything to a simmer.
I let it cook for 10–15 minutes, then remove from heat.
Using an immersion blender, I puree the soup until smooth and creamy. (I sometimes leave a few chunks for texture.)
I stir in lemon juice, season with salt and pepper, and adjust to taste.
I serve hot, topped with fresh parsley and a drizzle of olive oil.

Servings and timing

This recipe makes about 4 hearty servings. It takes me 10 minutes to prep and around 20 minutes to cook, so it’s ready in about 30 minutes total.

Variations

I swirl in a spoonful of tahini for a nutty twist and extra creaminess.
I add a pinch of cumin or smoked paprika for a deeper flavor profile.
For a spicier version, I sprinkle in red pepper flakes or a dash of cayenne.
I mix in a handful of spinach or kale at the end for added greens.
To make it chunkier, I blend only half of the soup and leave the rest whole.

storage/reheating

I store the soup in an airtight container in the fridge for up to 4 days. To reheat, I warm it gently on the stove or in the microwave, stirring occasionally. If it thickens too much, I add a splash of broth or water to loosen it.

FAQs

Can I use canned chickpeas?

Yes, I often use canned chickpeas for convenience. I rinse and drain them first to remove excess sodium and liquid.

Can I freeze this soup?

Absolutely. I let it cool completely, then store it in freezer-safe containers for up to 3 months. I thaw overnight in the fridge before reheating.

Is this soup vegan?

Yes, it’s completely plant-based. As long as I use vegetable broth, there’s no need for any dairy or animal products.

What’s the best way to blend it?

I use an immersion blender directly in the pot for easy cleanup. A countertop blender works too—just be sure to blend in batches and let steam escape.

Can I add cream or milk?

Yes, if I want it extra rich, I sometimes add a splash of cream or milk at the end. But it’s already very creamy from the chickpeas alone.

Conclusion

Creamy Garlic Chickpea Soup is one of those simple meals I keep coming back to. It’s healthy, hearty, and deeply satisfying. With a short list of ingredients and big flavor, it’s the kind of recipe I love having on repeat—especially when I want something cozy, comforting, and nourishing.