Go Back
+ servings
A bowl of chickpea vegetable soup with bread.
Print

Chickpea Soup

An easy vegan chickpea soup with vegetables you probably have on hand - canned tomatoes, carrots, & potatoes. Delicious with plenty of spices!
Course Soup
Cuisine American
Prep Time 10 minutes
Cook Time 30 minutes
Servings 6
Calories 191kcal

Ingredients

  • 2 teaspoons olive oil extra virgin
  • 1 small onion diced
  • 300 grams carrots, in 1cm slices 3-4 medium
  • 300 grams potatoes, in 1cm chunks 2 medium
  • 3 cloves garlic minced
  • 3 cm ginger minced
  • 1 teaspoon sea salt to taste
  • ½ teaspoon black pepper
  • ½ teaspoon cumin
  • ½ teaspoon sweet paprika
  • ¼ teaspoon hot pepper flakes optional, to taste
  • 400 grams canned diced tomatoes
  • 800 ml vegetable broth or water
  • 300 grams chickpeas cooked or canned
  • 70 grams hardy greens fresh or frozen
  • Lemon optional

Instructions

  • Heat a large pot over medium heat.
  • Once the pot is hot, add the olive oil and onions. Cook for 3-4 minutes, reducing the heat if the onions start to brown too quickly, until translucent.
    2 teaspoons olive oil, 1 small onion
  • Add the carrots and potatoes and cook for another 2-3 minutes.
    300 grams carrots, in 1cm slices, 300 grams potatoes, in 1cm chunks
  • Add the garlic, ginger, salt, pepper, cumin, paprika, and hot pepper flakes. Stir to coat the vegetables in the spices and cook for another 30 seconds or so.
    3 cloves garlic, 3 cm ginger, 1 teaspoon sea salt, 1/2 teaspoon black pepper, 1/2 teaspoon cumin, 1/2 teaspoon sweet paprika, 1/4 teaspoon hot pepper flakes
  • Stir in the canned tomatoes and broth or water. Add the chickpeas, then cover and increase the heat to high. Once the soup starts to boil, reduce the heat to low and simmer, covered, for 15 minutes.
    400 grams canned diced tomatoes, 800 ml vegetable broth, 300 grams chickpeas
  • Check to make sure the carrots and potatoes are cooked through. Stir in the greens. If using frozen, cover for 5 minutes to thaw fully. Taste for seasoning and add salt and a squeeze of lemon as needed.
    70 grams hardy greens, Lemon
  • Serve hot. Leftovers will keep well in a sealed container in the refrigerator for 2-3 days and can be frozen for up to a month.

Nutrition

Serving: 1g | Calories: 191kcal | Carbohydrates: 36g | Protein: 7g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 1056mg | Potassium: 746mg | Fiber: 7g | Sugar: 8g | Vitamin A: 5861IU | Vitamin C: 26mg | Calcium: 91mg | Iron: 3mg