Creamy Chickpea Soup

Creamy Chickpea Soup

Soaking up sweater weather and soup season! Our Creamy Chickpea Soup is the perfect dinner side to warm up on those cooler days. Simple ingredients blend into a rich and savory bowl full of comfort. 5ish minutes to prep and budget friendly. Add this soup to your weekly fall menu!

Chef Trick: To brighten this soup, stir in 2 tablespoons of lemon juice to finish.

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Prep Time 5 minutes mins

Total Time 40 minutes mins

Servings: 6

Course: Soup

Cuisine: American

Ingredients Method Notes

Ingredients

  

• 3 cloves garlic minced
• 1 onion sweet, chopped
• 1 Tbs rosemary fresh, chopped
• 3 Tbs olive oil
• 1/2 tsp red pepper flakes
• 5 cups chickpeas canned, drained and rinsed (~3, 15 oz. cans)
• 4 cups vegetable broth low sodium (more to thin)
• salt and pepper To Taste

Method

 

Prep

1. Mince garlic cloves. Chop onion and rosemary.

Make

1. In a soup pot over medium heat, add olive oil and then onion. Sauté the onion in olive oil until soft. Add the garlic, rosemary, and crushed red pepper flakes and cook until fragrant, about 1 minute.
2. Add the chickpeas and vegetable broth – bring to a boil and reduce heat to simmer.
3. Simmer for 30 minutes. Transfer the soup to a blender and blend until smooth. Be careful when puréeing hot soup as steam can force lid of the blender. Place a kitchen towel over top and hold down the lid while processing to be extra safe.
4. Bring to room temperature before storing it. You may need to add additional vegetable broth when rewarming as the soup will thicken once refrigerated.

Notes

Nutrition Facts: Calories per serving 280 | Total Fat 10.2g | Saturated Fat 1.0g | Trans Fat 0.0g Cholesterol 0mg | Sodium 98mg | Total Carbohydrates 38g | Dietary Fiber 11g |Total Sugars 5g | Protein 11g | Vitamin D 0mcg | Calcium 95mg |  Iron 3mg | Potassium 501mg

 

Pro Tip – Give it a Protein Boost to Make it a Meal

This cozy soup starts you off with about 11g of protein per serving, but if you’re active, building strength, or aiming to stay full and energized, aim for 20g+ of protein per meal.

Try one (or mix and match) of these add-ins to boost your bowl:

• Crumbled feta cheese – ¼ cup adds ~5g protein
• Mini mozzarella balls – 4–5 balls add ~6g protein
• Poached egg – 1 egg adds ~6g protein
• White beans or lentils – ½ cup adds ~8–9g protein
• Grated Parmesan – 2 tablespoons add ~4g protein
• Crispy tofu squares – ½ cup adds ~10g protein
• Shredded chicken – 3 ounces adds ~20g protein
• Toasted pumpkin seeds – 3 tablespoons add ~5g protein

Add what you love and make it your own!