Print

Quick 30-Minute Creamy Vegan Garlic Chickpea Soup

Close-up of a bowl of creamy chickpea soup topped with whole chickpeas, fresh parsley, and black pepper.
Print Recipe

Make this incredibly easy and creamy vegan garlic chickpea soup in under 30 minutes. It is a healthy, satisfying comfort food perfect for weeknight meals or meal prep.

Ingredients

Scale
  • 2 tablespoons olive oil
  • 1 large yellow onion, chopped
  • 4 cloves garlic, minced
  • 1 teaspoon dried thyme
  • 1/2 teaspoon dried rosemary
  • 1/4 teaspoon red pepper flakes (optional)
  • 2 medium Yukon Gold potatoes, peeled and diced
  • 4 cups vegetable broth
  • 2 (15-ounce) cans chickpeas, rinsed and drained
  • 1/2 cup raw cashews, soaked in hot water for 10 minutes (or 1/2 cup full-fat coconut milk)
  • 1/2 cup water (or more broth)
  • 1 tablespoon fresh lemon juice
  • Salt and black pepper to taste
  • Fresh parsley, chopped, for garnish

Instructions

  1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
  2. Add the minced garlic, thyme, rosemary, and red pepper flakes (if using). Cook for 1 minute until fragrant.
  3. Add the diced potatoes and vegetable broth to the pot. Bring the mixture to a boil, then reduce heat, cover, and simmer for 10-12 minutes, or until the potatoes are tender when pierced with a fork.
  4. While the potatoes cook, place the soaked cashews and 1/2 cup of water (or coconut milk) into a high-speed blender. Blend until completely smooth and creamy. Set aside.
  5. Once the potatoes are tender, add one can of the rinsed chickpeas to the pot. Add the cashew cream mixture and stir well to combine.
  6. Use an immersion blender to blend the soup directly in the pot until it reaches your desired level of creaminess. Alternatively, carefully transfer half the soup to a regular blender, blend until smooth, and return it to the pot.
  7. Add the second can of whole chickpeas and the fresh lemon juice. Heat through for 2-3 minutes. Do not boil after adding the lemon juice.
  8. Season generously with salt and black pepper to taste.
  9. Ladle the creamy chickpea soup into bowls. Garnish with fresh chopped parsley before serving.

Notes

  • For a thicker soup, simmer uncovered for a few extra minutes before blending.
  • If you do not have cashews, full-fat coconut milk provides excellent creaminess and richness.
  • This soup stores well in the refrigerator for up to 4 days, making it a great healthy soup recipe for meal prep.

Nutrition

Find it online: https://sundayflavor.com/creamy-vegan-garlic-chickpea-soup-30-min/