Nutrition

Chickpea Vegetable Soup – The Best Homemade Recipe!

This Homemade Chickpea Vegetable Soup Recipe is packed with beans, tomatoes, carrots, pumpkin, kale, garlic, comfort, and nutrition!

Vegan vegetable soup with tomatoes and chickpeas

Why We Love This Chickpea Vegetable Soup Recipe

With its variety of textures and rich, flavorful broth, this delicious soup will literally have you craving vegetables. that that good.
Less than 100 calories per cup and no added sugar or cholesterol; potassium, iron, calcium, folate, protein, and More than 20% of fiber RDA!
This recipe is super easy to customize and is a great way to use up all the vegetables, grains, and protein you have on hand. Cook up a big batch for Sunday meal prep, then enjoy a hot lunch or dinner almost instantly throughout the week.
Guests approve and prepare quickly. Serve as a side dish, appetizer, or hearty one-pot vegetarian meal that the whole family will love.

Our readers also love this comfort food: vegan mac and cheese.

health benefits

It is rich in vitamins, minerals and antioxidants. This recipe provides immunity-boosting vitamin C, vitamin K, vitamin A, B vitamins, lycopene, and zinc, as well as hydrating and essential electrolytes potassium, sodium, and magnesium.

High fiber. Store-bought canned vegetable soup doesn’t even compare to the nutritional value of this homemade recipe. Thanks to leafy greens, beans, and plenty of vegetables, the soup boasts more than 6 grams of heart-healthy fiber in just one cup.

Vegan recipe. Nutrient-dense chickpea soup is also dairy-free, egg-free, high in protein, low in fat, low in saturated fat, low in calories, and gluten-free.

Step-by-step recipe video

Ingredients for Healthy Chickpea Vegetable Soup

Key Ingredients for the Best Chickpea Vegetable Soup

Chickpeas – The recipe calls for two 15-ounce cans of chickpeas, also commonly known as garbanzo beans. I like canned beans because they are easier and faster, but you can also use cooked chickpeas if you prefer.

White beans, such as cannellini beans or great northern beans, also work. Or, for a low-carb option, replace the beans with a cooked keto protein of your choice.

vegetable – This healthy soup is loaded with nutritious fresh vegetables, including onions, carrots, pumpkin, summer squash, and leafy green kale. Carrots and kale are available in almost any color or variety.

tomato – Add one standard 14.5-ounce can of chopped tomatoes with salt and 2 cups of sliced fresh cherry tomatoes for added texture and flavor. You can substitute with cherry tomatoes.

Olive oil – A tablespoon of high-quality extra virgin olive oil adds richness to the soup. Technically, you can omit the oil if you want to make an oil-free, fat-free soup, but for the best flavor, I recommend leaving it on.

Soup – Use your favorite brand of vegetable stock, or if time allows, make your own vegetable stock at home. You can use water if necessary, but the broth enhances the flavor of the soup.

Spices – Minced garlic, dried oregano, salt, and ground pepper add flavor to vegetable soup. Stir in a little dried rosemary, basil, turmeric, and thyme. If you like your soup spicy, add some cayenne pepper or dried chili flakes.

Lemon juice – A squeeze of fresh lemon juice or a tablespoon of white wine vinegar at the end brightens the soup and adds a satisfying umami flavor.

Leftover beans? Make Chickpea Brownies or Chickpea Blondies

How to Make Chickpea Vegetable Soup

Gather all the ingredients and chop the vegetables in advance.
Heat oil in a large pot over medium heat. Add the finely chopped onion and fry until lightly browned, stirring occasionally to prevent sticking.
Add minced garlic, chopped carrots, chopped tomatoes, dried oregano, salt, pepper, and vegetable broth to the pot.
Bring to a boil over medium heat. Once boiling, reduce heat to low and cover. Cook with the lid on for 30 minutes.
This step is optional but highly recommended. Use an immersion blender to partially or fully puree the liquid. Grinding adds creaminess and incredible depth of flavor.
If using canned, drain the chickpeas or white beans. Now add the chickpeas, halved cherry tomatoes and sliced pumpkin to the soup pot and stir.
Cover and simmer for another 20 minutes, or until both carrots and zucchini are tender. Crunchy carrots mean the soup isn’t quite done yet.
Stir in the lemon juice or white vinegar and kale and allow the greens to wilt. Turn off the light.
Season with additional salt and pepper, if desired. Serve hot and garnish each bowl with Parmesan cheese or non-dairy nutritional yeast.
Let the soup pot cool before transferring any leftovers to a covered storage container. It can be stored in the refrigerator for up to 5 days, or stored in an airtight container and frozen for about 3 months. Thaw frozen vegetable soup and reheat it before serving.

I like to serve my soup with rustic Italian bread or vegan cornbread muffins.

strain

Add potatoes: Mix the chopped Yukon Gold potatoes or sweet potatoes with the carrots.

Make it creamier: Replace half of the vegetable broth with canned coconut milk.

Change your protein: Instead of chickpeas, try black beans, kidney beans, kidney beans, and lentils. You can also add other sources of protein, such as frozen peas or diced tofu.

Switch up your vegetables: Instead of zucchini, use sliced parsnips (add parsnips when adding carrots), red bell peppers, chopped green beans or celery instead of cherry tomatoes, and spinach or Swiss chard instead of kale.

Add grains: Mix in rice, quinoa, noodles, or pasta (hello, chickpea minestrone) for a balanced, meat-free meal. If you add these ingredients at the end, they won’t become soft.

Contains lemon zest: To make a delicious Greek Lemon Chickpea Soup, add 1 or 2 lemon zests in addition to the lemon juice. This variation is especially beautiful with cooked orzo and topped with a colorful sprig of fresh dill.

Best Vegan Vegetable Soup with Chickpeas (High Protein)

The recipe is inspired by my black bean soup and this vegan chili.

1. Heat oil in a large pot over medium heat. Add the chopped onion and fry, stirring occasionally, until lightly browned.
2. Add garlic, carrots, oregano, salt, pepper, chopped tomatoes, and vegetable broth and mix. Bring to a boil over medium heat.
3. Once it boils, lower the heat to low and simmer. Cover the pot and simmer for 30 minutes.
4. Optional, but recommended for a richer broth and flavor. At this point, puree the soup using an immersion blender.
5. Drain the water from the chickpeas or white beans. Add to the soup pot along with the cherry tomatoes and pumpkin.
6. Cover again and simmer for another 20 minutes until the carrots are soft.
7. Add lemon juice and kale and mix. Wait until the kale wilts before turning off the heat.
8. Taste and season with additional spices, if desired. Serve hot or let the soup cool before storing it in storage containers.
9. It can be stored in the refrigerator for up to 5 days, and if stored in an airtight container and frozen for up to 3 months.