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Garlic Chickpea Soup

Hearty Garlic Chickpea Soup for Cozy Comfort Evenings

This Garlic Chickpea Soup is a nourishing comfort food perfect for cozy evenings.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Soup
Cuisine: Mediterranean
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup
  • 2 tablespoons Olive Oil substitute with coconut oil if desired
  • 1 cup Onion chopped; yellow onion preferred
  • 4 cloves Garlic minced; fresh preferred
  • 1 cup Red Bell Pepper diced; can substitute with green bell pepper
  • 1 teaspoon Dried Oregano Italian seasoning can be substituted
  • 1 teaspoon Dried Basil use fresh if available, adjust amount
  • 1 pinch Red Pepper Flakes optional; can substitute with cayenne pepper
  • 14 ounces Crushed Tomatoes the base of the soup
  • 4 cups Vegetable Broth can use chicken broth for non-vegan option
  • 15 ounces Chickpeas drained; canned or cooked dry
  • 1 teaspoon Salt to taste
  • ½ teaspoon Black Pepper freshly ground recommended
  • 1 leaf Bay Leaf can be omitted
  • 2 cups Fresh Spinach can substitute with kale
  • ¼ cup Fresh Parsley for garnish
  • 1 whole Lemon Wedges for serving
  • 1 loaf Crusty Bread sourdough recommended for dipping

Equipment

  • Large Pot

Method
 

Cooking Steps
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add 1 chopped onion and sauté for about 5–7 minutes until translucent. Then, add 4 cloves of minced garlic and 1 diced red bell pepper, cooking for an additional 3–4 minutes until fragrant.
  2. Stir in 1 teaspoon of dried oregano, 1 teaspoon of dried basil, and a pinch of red pepper flakes. Cook for 1 minute to allow the spices to release their flavors.
  3. Pour in 1 can of crushed tomatoes and 4 cups of vegetable broth, mixing well. Then add 1 can of drained chickpeas, 1 teaspoon of salt, ½ teaspoon of black pepper, and 1 bay leaf. Bring to a boil, then reduce heat and let simmer for 20–30 minutes.
  4. Remove and discard the bay leaf. Stir in 2 cups of fresh spinach and cook for an additional 2–3 minutes until wilted. Taste and adjust seasonings.
  5. Ladle soup into bowls and garnish with fresh parsley and lemon wedges. Serve with crusty bread.

Nutrition

Serving: 1bowlCalories: 320kcalCarbohydrates: 45gProtein: 12gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 9gSodium: 700mgPotassium: 650mgFiber: 10gSugar: 6gVitamin A: 3800IUVitamin C: 30mgCalcium: 80mgIron: 3mg

Notes

Blend half the soup before adding spinach for a creamier texture. Store leftovers in an airtight container for up to 3 days, or freeze for up to 3 months.

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