Garlic Chickpea Soup is a comforting bowl filled with tender chickpeas and a rich garlic flavor that warms you up from the inside out. It’s a simple soup that relies on wholesome ingredients like garlic, chickpeas, and a touch of herbs to create a cozy and satisfying meal. The slight creaminess from the chickpeas and the gentle garlic punch make it something special without being complicated.
I love making this soup when I want something quick but filling, and the garlic aroma filling the kitchen always makes me smile. It’s a great option for days when you want healthy and easy meals that feel like a hug. I usually roast the garlic a bit to take away the harshness and bring out a mellow sweetness that balances perfectly with the chickpeas.
My favorite way to enjoy this soup is with crusty bread on the side and a sprinkle of fresh parsley on top for color and freshness. It’s the kind of soup that feels like a simple, homemade treat and works well for lunch or a light dinner. Plus, it gets even better the next day, so I always make a little extra.
Key Ingredients & Substitutions
Garlic: Fresh garlic is a must for this soup to get that bold flavor. If fresh isn’t available, garlic powder can work, but use less—about 1 teaspoon—and add gradually. Roasting garlic first softens its sharpness and brings out a sweeter, milder taste, which I love.
Chickpeas: Cooked chickpeas add creaminess and texture. Canned chickpeas are convenient and work well, just rinse them to reduce saltiness. For a fresher taste, you can cook dried chickpeas in advance, but canned is a great shortcut.
Potatoes: They help thicken the soup naturally. Yukon Gold or Russet potatoes both work fine. If you want to skip potatoes, you could add cooked cauliflower for a lower-carb option, which blends nicely.
Spices: Ground cumin and smoked paprika bring warmth and depth. If you don’t have smoked paprika, regular paprika or a pinch of chili powder works. Crushed red pepper flakes are optional, but they give a nice gentle heat if you like a little kick.
Broth: Vegetable broth keeps it vegan, chicken broth adds extra richness if you aren’t vegetarian. Homemade broth is best but store-bought is convenient—just check the salt content to avoid overseasoning.
How Can I Get the Perfect Soup Texture Without It Being Too Smooth or Too Chunky?
The texture is key in this soup—you want it creamy but still with some whole chickpeas for bite. Here’s how I do it:
- After simmering, mash part of the soup with a potato masher right in the pot. It thickens the broth without losing all texture.
- Alternatively, blend half the soup using an immersion blender, then stir it back in. This keeps some chunks while making the soup creamy.
- Be careful not to over-blend, or it becomes too smooth and loses the comforting feel.
- If the soup thickens too much, thin it out with more broth or water until you reach your preferred consistency.
Equipment You’ll Need
- Large pot – I use this to cook all the ingredients in one pan, making clean-up easier.
- Wooden spoon or spatula – helps stir everything without scratching the pot and feels gentle on the ingredients.
- Immersion blender or regular blender – for blending part of the soup to get that nice chunky yet smooth texture.
- Measuring spoons and cups – for precise spice and broth measurements, ensuring the flavors are just right.
- Knife and chopping board – easy for prepping garlic, onion, potatoes, and parsley.
Flavor Variations & Add-Ins
- Extra protein: Add cooked sausage, shredded chicken, or crispy bacon for a heartier meal. It adds richness and turns it into a filling main dish.
- Vegetables: Throw in spinach, kale, or chopped bell peppers for color and more nutrients. They keep the soup fresh and vibrant.
- Cheese: Stir in a handful of grated Parmesan or crumbled feta just before serving for extra flavor.
- Spice tweaks: Use curry powder or turmeric instead of cumin for a different warm, earthy flavor profile. A dash of cayenne can add more heat if you like spice.
Garlic Chickpea Soup
Ingredients You’ll Need:
- 2 tablespoons olive oil
- 6-8 garlic cloves, minced or finely chopped
- 1 medium onion, finely chopped
- 2 medium potatoes, peeled and diced
- 3 cups cooked chickpeas (or 2 cans, drained and rinsed)
- 4 cups vegetable broth (or chicken broth)
- 1 teaspoon ground cumin
- ½ teaspoon smoked paprika (optional)
- Salt and black pepper, to taste
- ¼ teaspoon crushed red pepper flakes (optional, for a bit of heat)
- ¼ cup fresh parsley, chopped
- Lemon juice, to taste (optional for brightness)
How Much Time Will You Need?
From start to finish, this soup takes about 35 minutes. You’ll spend around 10 minutes prepping the ingredients, 20 minutes simmering the soup until the potatoes are tender, and a few minutes mashing and finishing the soup before serving. It’s quick and easy!
Step-by-Step Instructions:
1. Sauté the Garlic and Onion:
Start by heating the olive oil in a large pot over medium heat. Add the minced garlic and cook for 1-2 minutes until fragrant and lightly golden—watch closely so it doesn’t burn! Next, add the chopped onion and cook for 4-5 minutes until soft and translucent.
2. Add Potatoes, Chickpeas, and Spices:
Stir in the diced potatoes, chickpeas, ground cumin, smoked paprika, salt, and pepper. Let the mixture cook together for 2-3 minutes so the flavors mix well.
3. Simmer the Soup:
Pour in the vegetable broth and bring the soup to a boil. Then lower the heat and let it simmer gently for about 20 minutes, or until the potatoes are soft and tender.
4. Mash the Soup for Texture:
Use a potato masher or an immersion blender to mash some of the chickpeas and potatoes inside the pot. It should be nice and creamy but still have chunks for texture. If too thick, add a splash of broth or water to loosen it up.
5. Finish and Serve:
Stir in the chopped fresh parsley and crushed red pepper flakes, if using. Taste and add more salt, pepper, or a squeeze of lemon juice to brighten the flavors. Serve hot, drizzled with olive oil or garnished with extra parsley. It’s delicious with crusty bread on the side!
Can I Use Canned Chickpeas Instead of Cooking Them From Scratch?
Yes! Canned chickpeas are a great time-saver. Just drain and rinse them well before adding to the soup to reduce excess sodium and improve flavor.
How Can I Store Leftover Garlic Chickpea Soup?
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently on the stove or microwave, stirring occasionally for even warming.
Can I Make This Soup Ahead of Time?
Absolutely! This soup actually tastes better the next day as the flavors develop. Prepare it fully, then cool and refrigerate. Reheat before serving, adding a splash of broth if it’s too thick.
What Can I Use If I Don’t Have Potatoes?
If you don’t have potatoes, try adding cooked cauliflower or sweet potatoes as a substitute. Both will help thicken the soup and add great flavor and texture.