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Golden Chickpea Soup is a simple healthy soup that has 8 grams of protein and 8 grams of fibre per serving. This Chickpea Soup recipe is ready in 30 minutes and is vegan and gluten-free friendly.
Table of Contents
It is getting cold outside and that means one thing: BRING ON THE SOUP!
You may be used to seeing chickpeas in recipe like Mediterranean Chickpea Salad or a smashed chickpea sandwich, but chickpeas have an incredible texture when added to soups.
Chickpeas have a natural creaminess that gives this soup a rich, hearty texture without needing any cream. The best part? It all comes together in just 30 minutes, making it a perfect weeknight dinner.
Recipe Highlights
- Ready in 30 minutes: Want a hearty lunch or dinner on the table in no time? This is the soup recipe for you! Also try my Creamy Tuscan Tortellini Soup for another quick and filling meal.
- One Pot Meal: this soup is made in one pot which means less dishes to wash and less time in the kitchen.
- Easy to customize: Add in whatever vegetables you have in the fridge like leafy greens or even noodles or rice.
- Meal prep & Freezer-friendly. It keeps well in the fridge for several days and also freezes beautifully. Make a big batch and you’ll have nourishing meals ready to reheat whenever you need them.
Key Ingredients
- Chickpeas: this recipe uses canned chickpeas to keep things simple. If you want to use dried chickpeas you just need to pre-cook the chickpeas before adding them to the soup. Use any extra chickpeas to make a batch of Quinoa Chickpea Salad on the side.
- Broth: Use your favourite vegetable broth or even chicken broth. I like to use a low-sodium vegetable broth so I can control how salty the soup is.
- Dried herbs: for this recipe, we are using a combination of dried oregano, thyme and bay leaves. If you have any of these fresh you can use those instead.
*This is a recipe overview. The full recipe with measurements is below in the recipe card.
How to make Chickpea Soup
Step 1: Sauté the onion, garlic, carrot and celery.
Step 2: Add the herbs, seasoning and chickpeas.
Step 3: Add the broth and lemon juice, then cover and let simmer for 15 minutes.
Step 4: Remove the bay leaf, then blend 1/3 of the soup with an immersion blender.
Step 5: Add the chopped kale.
Step 6: Stir everything together and serve.
Recipe variations
- Add grains: Stir in some cooked orzo, rice, small pasta or even barley like I add to this Vegetable Barley Soup to make the soup more hearty.
- Switch up the beans: Use white beans or lentils instead of chickpeas for a different texture and flavour.
- Add veggies: Add in veggies like cauliflower, zucchini, broccoli or sweet potato depending on what you have on hand.
How To Store
Store leftover soup in an airtight container in the fridge for up to 5 days, and reheat on the stovetop or in the microwave. To freeze, let it cool completely, transfer to a sealed container, and store for up to 3 months. Thaw in the fridge overnight or reheat straight from frozen.
Jess’s Tips
- Sauté for flavour: Cook the onion, garlic, and vegetables in a bit of oil before adding the broth. This step builds a richer base for your soup.
- Choose low-sodium broth: This gives you more control over the salt level. You can always add more salt later, but you can’t take it out if the broth is too salty.
- Blend to thicken: For a creamier texture, blend a few cups of the soup, then stir it back in.
- Make a freezer batch: Double the recipe and freeze half for busy days when you want a quick homemade meal.
- Adjust spices to taste: A pinch of paprika, chili flakes, or cayenne adds extra warmth and depth if you like a little heat.
Frequently Asked Questions
Yes, but if you do you will need to pre-cook the dried chickpeas first. If you add the dried chickpeas directly to the soup they will take a very long time to cook and absorb all of the broth.
Absolutely! This soup is great to meal prep for the week.
White beans like I use in this White Bean Kale Soup make the best substitute for chickpeas.
Try These Soup Recipes Next!
Soups & Stews
Northern-Style Thai Coconut Soup
Soups & Stews
Tuscan White Bean Soup With Kale
Soups & Stews
Butternut Squash Apple Soup
Soups & Stews
Red Lentil Soup
If you tried this Golden Chickpea Soup or any other recipe on the blog let me know how you liked it by leaving a comment/rating below! Be sure to follow along on Pinterest, Instagram and Facebook for even more deliciousness!
Golden Chickpea Soup
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- Category: Appetizer
- Method: Cook
- Cuisine: American
- Diet: Vegan
Description
This Golden Chickpea Soup is ready in just 30 minutes for a hearty and filling meal!
Ingredients
- 2 tbsp avocado oil (or substitute with vegetable oil)
- 1 medium onion, chopped
- 4 garlic cloves, finely chopped
- 1 large carrot, chopped
- 1 large celery stalk, chopped
- 1/2 tsp dried oregano
- 1/2 tsp dried thyme
- 2 bay leaves
- 1 can (15 oz) chickpeas, drained
- 1 litre vegetable broth
- 2 tbsp lemon juice
- 1 cup kale, finely chopped
- Salt and pepper, to taste
Instructions
- eat the avocado oil in a large pot over medium-high heat. Add the onion, garlic, carrot, and celery. Cook for 3–4 minutes, stirring occasionally, until the vegetables begin to soften.
- Stir in the oregano, thyme, bay leaves, and chickpeas. Season with a pinch of salt.
- Pour in the vegetable broth and lemon juice. Bring to a boil, then cover and reduce the heat to low. Let simmer for 15 minutes.
- Remove the bay leaves, then use an immersion blender directly in the pot to blend part of the soup until it thickens. Alternatively, carefully about one-third of the soup, blend it in a regular blender, then pour it back into the pot and stir to combine.
- Stir in the chopped kale and cook for another 1–2 minutes until wilted.
- Taste and adjust with more salt and pepper as needed.
Notes
- Use low-sodium broth to control salt.
- Blend part of the soup to thicken and make it creamier.
- Double the recipe and freeze half for later.
- Add spices like chili flakes for extra spice
Nutrition
- Serving Size: 1/4 of the recipe
- Calories: 200
- Sugar: 4.2g
- Sodium: 600g
- Fat: 2.4g
- Saturated Fat: 0.4g
- Carbohydrates: 35g
- Fiber: 8g
- Protein: 8g
Thank you! This was good, endorsed by my 10 year old son who had seconds & thirds.
I used rosemary instead of the other herbs since it was all I had and substituted half the broth for coconut milk but had no kale nor spinach. Nice & quick too….hope to makeit again with kale or spinach.
Cheers!
Happy you enjoyed it Michelle!
I made this today and it was delicious! I took your suggestion as to possible substitutions and used broccoli instead of kale only because I didn’t have the latter. I used an emulsion blender leaving a few whole chickpeas and added fresh parsley and cilantro with a drizzle of avocado oil and about a teaspoon of skyr yogurt on top. A little fresh ground black pepper and it was so good I will make it again! Thank you ?
thanks Stephanie! So happy you enjoyed it 🙂
This soup was delicious!
Thank you! happy you enjoyed!
Question…When putting a portion of soup in the blender….just blen the broth or with the veggies?
I’m thinking just the broth right because don’t want all the veggies emulsified.
Thanks,
Kristi
Hi Kristi, it means the entire soup including the veggies (except for the kale which is added after.) This step is optional if you like your soup to have a bit of a creamier texture.
This soup is great! Thanks! I’m on a low oxalate due to kidney stones, and a soup with chick peas, lemon, and kale is exactly what I need right now. I also added a little sautéed chicken for extra flavor. In all, it made a wonderful, soup.
So happy you enjoyed it!
Great soup! Wonderful flavor. Enjoyed this recipe. 🙂
So glad you enjoyed! 🙂
Delicouus!!!
Glad you enjoyed Barbara 🙂
I have made this recipe twice now and everyone loves it! I followed the directions pretty much exactly. It’s so delicious, filling and feels great to know that it’s healthy. For me, it made 4 small bowls or 3 large ones, so next time I’ll definitely make double!
Thanks Caroline! So happy you like it 🙂
Loved this recipe! Easy to follow and turned out great. Have leftovers for lunch today.
Thanks for the review Jessie! Happy to hear you liked the recipe!
Whole family loved it!!
Glad you and your family enjoyed!