Soothing Garlic Chickpea Soup
This easy, one-pot Soothing Garlic Chickpea Soup recipe is beyond delicious. Picture melt in your mouth cooked chickpeas in a garlicky tomato broth and finished off with plenty of lime juice, fresh cilantro, and some chili peppers.
Ingredients
Chickpea Soup:
- 2 cups raw chickpeas
- 1 small onion peeled and left whole
- 5 cups water more or less depending on how you’ll cook the chickpeas
- 1/2 tablespoon kosher salt more or less to taste
- 1 tablespoon olive oil
- 4 cloves garlic minced
- 1/4 cup crushed tomatoes or 1 cup of grated fresh tomatoes
Topping:
- 1 lime juiced
- Fresh chopped parsley and cilantro
- Green chili or jalapeños chopped
- Chili flakes optional
Instructions
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Cook the chickpeas with the water and the whole onion until the chickpeas are soft and melt in your mouth. You can cook the chickpeas in the stovetop, slow cooker, instant pot, pressure cooker or any way you prefer. Salt the chickpeas when it’s cooked.
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Strain the cooked chickpea, saving the chickpea water and discard the onion.
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In the same pot, over medium heat, add the olive oil and sauté the garlic for a few minutes until nearly golden and add the tomatoes.
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Stir the tomatoes for a minute until it warms up and then add in the cooked chickpeas, some of the reserved water and allow that to simmer for at least 30 minutes. Feel free to add extra water if you need and adjust the salt to your taste.
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Serve the chickpea soup in glass cups and top with your favorite toppings! Enjoy :)
Recipe Video
Recipe Notes
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Expert Tips for Chickpea Soup
- The sliced green chili and chopped cilantro on top are absolutely optional, yet I highly recommend it as it just rounds up the whole dish and adds just the right amount of heat!
- As a shortcut, you can cook the dried chickpeas in an instant pot but it also works on a traditional stovetop.
- If you didn't find any fresh limes, use lemon juice instead but don't leave this part out as it adds a wonderful freshness and pleasant acidity which is essential to this chickpea soup.
- Blend only part of the soup in a blender if you'd like a contrast of texture.
- Add lemon at the end to preserve brightness
- Soup tastes even better after resting
Chickpea Soup Variations
- Mediterranean Chickpea Soup: Lemon based with herbs and olive oil
- Creamy Chickpea Soup: blended but without cream, for extra creaminess add a touch of cream
- Spicy Chickpea Soup: Chili flakes or harissa are added towards the end
- Vegetarian Chickpea Soup: Built entirely on aromatics and legumes
- Chicken Chickpea Soup: Added protein and deeper broth flavor
- Best for meal prep: This soup version holds well for meal prep
Serving Suggestions
- With crusty bread like our Air Fryer Garlic Bread
- Alongside salads and proteins
Chickpea Soup vs Lentil Soup
- Chickpea is creamier, chunkier
- Lentil soup is usually softer, earthier
Is Chickpea Soup Good For You?
Yes, Yes and Yes! Oh and can I say Yes!! Lots of protein and fibre are found naturally in chickpeas. Vitamins and minerals too. I would say my favorite reason to eat chickpea soup is that it's filling.
Seriously filling that you won't miss any meat or chicken. And you won't miss the carbs either! It's really comfort food that fills you up.
Storage, Freezing and Reheating
- Leftovers store very well in an airtight container in the fridge
- Flavor improves over time for the leftover chickpea soup
- Freezing: This soup freezes exceptionally well
- Reheating: Reheat gently with extra liquid if needed
Why Do I have Bland Soup
Your soup needs extra acid, salt, herbs or olive oil
What if It's Too Thick
Add extra broth gradually especially if you're blending that soup.
How about if It's Too Thin
Blend more chickpeas, and if you're not blending, evaporate some of the broth.
Why Does it Have a Grainy Texture
In this case, the chickpeas are undercooked
What if I taste a Bitter Taste
You have probably over cooked garlic or spices and they burned early.
Can I boil Canned Chickpeas?
While my recipe calls for dry chickpeas that are cooked from scratch, you can definitely make this with two cans of chickpeas. Since canned chickpeas are already cooked, you'll only be boiling them to infuse the flavor of the broth. More on making this recipe using canned chickpeas below!
Should I Cook Canned Chickpeas?
No, they're fully cooked and today we're only boiling them to infuse flavors.
Can I overcook Chickpeas?
If you're using canned chickpeas, I would say no. However if you're using dried chickpeas and cooking them from scratch, then you may end up overcooking them. That's probably one of the rare times an overcooked thing is a good thing! It will just be melt in your mouth soft, which is luscious!
How to Make This Chickpea Soup Using Canned Chickpeas:
If you don't have dried chickpeas, or if you're rushed on time. Follow these steps:
- Drain two cans of chickpeas and rinse them under water in a sieve.
- Proceed with the recipe where you see the chickpeas removed and set aside from the pot.
- So you'll start by sauteing the garlic, adding tomatoes, chickpeas and instead of the chickpea water, you'll add vegetable broth.
- Allow the chickpea soup to boil as per the recipe and finish off with the line, cilantro, green chillies and serve!