Description

Creamy Roasted Garlic Chickpea Soup is a comforting and hearty dish that combines golden roasted garlic, protein-rich chickpeas, and aromatic spices to create a rich, velvety soup. Perfect for chilly evenings, this wholesome recipe uses simple pantry staples to deliver layers of caramelized garlic flavor and subtle nuttiness without heavy cream, making it vegan, gluten-free, and easy to customize.

Ingredients

Scale

Main Ingredients

2 whole garlic bulbs (tops cut off)
3 tablespoons olive oil, divided
1 large onion, chopped
2 cans (15 oz each) chickpeas, drained and rinsed
1 teaspoon ground cumin
1 teaspoon smoked paprika
Salt, to taste
4 cups vegetable broth
2 tablespoons fresh lemon juice

Optional Garnishes & Variations

Fresh parsley or cilantro, chopped
Pinch of cayenne pepper or red pepper flakes (for spice)
1/2 cup coconut milk or Greek yogurt (for creamier texture)
Cooked quinoa or shredded chicken (for protein boost)
Toasted pine nuts or sliced almonds (for nutty topping)
Herb variations: thyme or rosemary

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Instructions

Roast the garlic: Preheat oven to 400°F. Drizzle the tops of the garlic bulbs with 1 tablespoon of olive oil, wrap them tightly in foil, and roast for 35-40 minutes until soft and caramelized.
Sauté the aromatics: In a large pot, heat remaining 2 tablespoons olive oil over medium heat. Add chopped onion and cook until translucent and fragrant, about 5-7 minutes, forming a flavorful base.
Combine chickpeas and spices: Add drained chickpeas, cumin, smoked paprika, and a pinch of salt to the pot. Stir well to coat the chickpeas evenly in the spices and onion mixture.
Add broth and simmer: Pour in the vegetable broth, bring the soup to a gentle boil, then reduce heat and let simmer uncovered for about 20 minutes to meld the flavors.
Blend until creamy: Add the roasted garlic cloves to the pot (squeeze out the softened cloves). Use an immersion blender or transfer soup in batches to a blender and blend until smooth and creamy.
Final seasonings and serve: Stir in fresh lemon juice and adjust salt to taste. Garnish with fresh herbs if desired, then ladle into bowls and serve warm.

Notes

Roast garlic in foil packets to keep it moist and prevent burning, resulting in sweeter flavor.
Simmer soup to allow spices and garlic to fully develop their richness.
Blend in batches if using a countertop blender to avoid spills and ensure even texture.
Adjust soup consistency by adding more broth if too thick or simmering longer if too thin.
Use high-quality canned or freshly cooked chickpeas for best flavor and texture.

Prep Time: 10 minutes
Cook Time: 1 hour
Category: Appetizers
Method: Baking, Simmering, Blending
Cuisine: Mediterranean

Nutrition

Serving Size: 1 cup
Calories: 180
Sugar: 3g
Sodium: 350mg
Fat: 7g
Saturated Fat: 1g
Unsaturated Fat: 6g
Trans Fat: 0g
Carbohydrates: 24g
Fiber: 7g
Protein: 7g
Cholesterol: 0mg