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Chickpea Soup Vegan Healthy - Simple, Comforting, and Satisfying

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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 2 tablespoons olive oil (or avocado oil)
  • 1 medium yellow onion, diced
  • 2 medium carrots, diced
  • 2 celery stalks, diced
  • 3 garlic cloves, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon turmeric (optional, for color and warmth)
  • 1/4 teaspoon red pepper flakes (optional, for heat)
  • 2 cans (15 oz/425 g each) chickpeas, drained and rinsed
  • 1 can (14.5 oz/410 g) diced tomatoes, with juices
  • 4 cups (1 liter) low-sodium vegetable broth
  • 1 bay leaf
  • 2 cups chopped kale or baby spinach
  • 1 tablespoon lemon juice (more to taste)
  • Salt and black pepper, to taste
  • Fresh parsley, chopped (optional, for garnish)

Method
 

  1. Sauté the base: Warm the olive oil in a large pot over medium heat. Add onion, carrots, and celery. Cook 5–7 minutes, stirring, until softened.
  2. Add garlic and spices: Stir in garlic, cumin, smoked paprika, turmeric, and red pepper flakes. Cook 1 minute, until fragrant.
  3. Combine the main ingredients: Add chickpeas, diced tomatoes, vegetable broth, and bay leaf. Stir and bring to a gentle boil.
  4. Simmer: Reduce to a steady simmer and cook 15–20 minutes. The flavors will deepen, and the veggies will become tender.
  5. Blend for creaminess (optional): For a thicker, creamier texture, use an immersion blender to partially blend 2–3 cups of soup, or mash some chickpeas with a spoon against the pot side. Keep some chunks for texture.
  6. Add greens and lemon: Stir in kale or spinach and cook 2–3 minutes until wilted. Add lemon juice.
  7. Season and serve: Taste and add salt and black pepper as needed. Ladle into bowls and top with parsley if you like.