Vegan Garlic Chickpea Soup: A Hearty, Nourishing Delight
If you're looking for a comforting, protein-packed meal that is both delicious and healthy, look no further than Vegan Garlic Chickpea Soup.
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This dish is rich in flavor, creamy without dairy, and packed with wholesome ingredients that make it perfect for a cozy dinner. Whether you're a seasoned vegan or just looking to add more plant-based meals to your diet, this recipe is sure to become a favorite.
Why You'll Love This Recipe
Nutrient-Dense – Chickpeas are an excellent source of protein, fiber, and essential vitamins.
Garlic-Packed Flavor – Roasted garlic gives this soup a deep, rich taste with incredible health benefits.
Super Creamy Without Dairy – Blending chickpeas creates a naturally creamy texture without the need for heavy cream or cheese.
Easy to Make – Simple ingredients and minimal steps make this a quick and satisfying meal.
Meal Prep-Friendly – This soup stores well in the fridge and tastes even better the next day!
Ingredients
2 cans (15 oz each) chickpeas, drained and rinsed (or 3 cups cooked chickpeas)
1 head of garlic, roasted
1 small onion, diced
2 medium carrots, chopped
2 celery stalks, chopped
3 cups vegetable broth (adjust for desired consistency)
1 cup unsweetened coconut milk (or any plant-based milk of choice)
2 tbsp olive oil
1 tsp cumin
1/2 tsp smoked paprika
1/2 tsp turmeric
1/2 tsp dried thyme
Salt and black pepper to taste
Juice of 1/2 lemon
Fresh parsley or cilantro for garnish (optional)
Instructions
Step 1: Roast the Garlic
Preheat your oven to 400°F (200°C). Slice the top off the garlic head, drizzle with a little olive oil, wrap in foil, and roast for about 30-35 minutes until soft and golden. Once done, let it cool and then squeeze out the softened cloves.
Step 2: Sauté the Vegetables
In a large pot over medium heat, heat the olive oil. Add the diced onion, carrots, and celery. Sauté for about 5-7 minutes until the vegetables are softened and fragrant.
Step 3: Add Spices and Chickpeas
Stir in the cumin, smoked paprika, turmeric, thyme, salt, and black pepper. Add the drained chickpeas and stir well to coat them in the spices.
Step 4: Simmer the Soup
Pour in the vegetable broth and bring the soup to a gentle boil. Reduce heat and let it simmer for about 15 minutes to allow the flavors to meld.
Step 5: Blend for Creaminess
Using an immersion blender, blend the soup until smooth and creamy. If using a regular blender, carefully transfer the soup in batches and blend until smooth. Return it to the pot.
Step 6: Add Coconut Milk and Lemon Juice
Stir in the roasted garlic, coconut milk, and lemon juice. Simmer for another 5 minutes to let the flavors combine.
Step 7: Serve and Enjoy
Ladle the soup into bowls, garnish with fresh parsley or cilantro, and serve warm with crusty bread or a side salad.
Tips for the Best Vegan Garlic Chickpea Soup
Adjust the Consistency: If the soup is too thick, add more vegetable broth to reach your desired consistency.
Extra Protein Boost: Add cooked quinoa, lentils, or an extra can of chickpeas.
Enhance the Flavor: A pinch of red pepper flakes or nutritional yeast can elevate the taste.
Storage and Reheating: Store in an airtight container in the fridge for up to 4 days. Reheat on the stovetop or microwave.
Make it a Meal: Pair it with a fresh green salad or a sandwich for a complete meal.
Frequently Asked Questions (FAQs)
1. Can I use dried chickpeas instead of canned ones?
Absolutely! If using dried chickpeas, soak them overnight and cook them until tender before adding them to the soup. You’ll need about 1.5 cups of dried chickpeas to replace two cans.
2. Can I freeze this soup?
Yes! This soup freezes well for up to 3 months. Let it cool completely before transferring it to a freezer-safe container. Thaw in the refrigerator overnight before reheating.
3. What can I use instead of coconut milk?
You can substitute with oat milk, almond milk, or cashew cream for a similar creamy texture.
4. Is this soup gluten-free?
Yes! This soup is naturally gluten-free as long as you use gluten-free vegetable broth.
5. How can I make this soup spicier?
For extra heat, add red pepper flakes, cayenne pepper, or a diced jalapeño when sautéing the vegetables.
Final Thoughts
This Vegan Garlic Chickpea Soup is an ultimate comfort dish that is nourishing, delicious, and easy to prepare. Whether you enjoy it on a chilly evening or as a quick meal prep option, it's sure to leave you feeling satisfied and energized. Give this recipe a try and let the rich flavors of roasted garlic and chickpeas warm your soul!