Creamy Chickpea Soup

Serves 4
Time 20 min
Creamy Chickpea Soup

This simple but luxurious vegan recipe makes the most of healthful ingredients. Serve it as is or garnish with a drizzle of citrus juice or aged balsamic vinegar, fresh cilantro or chives, roasted chickpeas or toasted chopped nuts.

Special Diets:

Dairy FreeDairy Free
VeganVegan
VegetarianVegetarian
Low FatLow Fat
Sugar ConsciousSugar Conscious

Ingredients

    1 teaspoonextra-virgin olive oil
    1 largeyellow onion, finely chopped
    4 clovesgarlic, chopped
    1/4 teaspooncrushed red Chile flakes, or to taste
    1 1/2 cupslow-sodium vegetable broth, plus more as needed
    2 cans (15.5-ounce)no-salt-added garbanzo beans (also called chickpeas), undrained
    1/4 teaspoonfine sea salt

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Method

Heat oil in a large saucepan over medium heat.


Add onion and garlic and cook, stirring frequently, until onion is translucent, about 6 minutes.


Stir in chile flakes and cook for 1 minute.


Transfer to a blender, add broth and blend until very smooth.


Pour back into pan.


Pour 1 can of chickpeas with liquid at a time into the blender and blend until very smooth, at least 1 minute; if mixture is too thick to blend well, add a few tablespoons of broth as needed.


Add to the pan and stir in salt.


Simmer soup over medium heat, stirring occasionally, until flavors blend, about 5 minutes.

Nutritional Info

Serving Size

about 1 1/4 cups

Calories

230

Total Fat

2.5g

Saturated Fat

0g

Cholesterol

0mg

Sodium

250mg

Total Carbohydrate

40g

Dietary Fiber

8g

Total Sugars

4g

Protein

11g

Note: We've provided special diet and nutritional information for educational purposes. But remember - we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our Terms of Service.