Description
A hearty and flavorful soup packed with protein from chickpeas and the delightful aroma of garlic.
Ingredients
Scale
- 2 cans canned chickpeas, drained and rinsed
- 1 medium onion, chopped
- 4–6 cloves garlic, sliced or minced
- 1–2 tablespoons olive oil
- 4 cups vegetable broth (preferably low-sodium)
- 1 teaspoon smoked paprika
- 1 teaspoon cumin
- 1 bay leaf (optional)
- 1 lemon, squeezed at the end
- 1/2 cup fresh parsley, chopped
- Optional: 1-2 handfuls spinach or kale, chopped; chopped potatoes or small pasta; tahini or cashew cream
Instructions
- Warm 1 to 2 tablespoons of olive oil in a pot over medium heat.
- Add the chopped onion along with a pinch of salt and cook until soft and golden, about 5 to 7 minutes.
- Stir in the minced garlic, cooking until fragrant for about 30 seconds to 1 minute.
- Add in the smoked paprika and cumin, toasting for about 30 seconds.
- Pour in the drained and rinsed chickpeas, stirring to coat with the spices.
- Add the vegetable broth and include the bay leaf. Bring to a gentle simmer.
- Simmer for 10 to 15 minutes, letting the flavors blend beautifully.
- Blend a portion of the soup for a creamier texture if desired.
- Turn off the heat, add lemon juice and parsley, and adjust seasoning before serving.
Notes
For a heartier dish, add chopped potatoes or small pasta during cooking. Additionally, adding spinach or kale boosts nutritional value.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Soup
- Method: Simmering
- Cuisine: Vegan
Nutrition
- Serving Size: 1 serving
- Calories: 250
- Sugar: 2g
- Sodium: 800mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 8g
- Protein: 12g
- Cholesterol: 0mg