When the air turns chilly, there's nothing better than a steaming bowl of chickpea soup to keep you cozy. This hearty recipe is packed with tender potatoes, sweet carrots, earthy rosemary, and a handful of kale for a boost of greens. It's simple, wholesome, and so satisfying.
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I love that this recipe uses pantry staples like canned chickpeas and vegetable broth, which makes it easy to whip up even on a busy weeknight. And if you're looking for another cozy recipe after this one, you'll love the creamy lentil soup - it's another family favorite.
Why you'll love this chickpea soup
- Wholesome and filling with protein-rich chickpeas and hearty potatoes
- Naturally vegetarian (and easy to make vegan)
- Simple ingredients, big comforting flavor
- Great for meal prep-leftovers taste even better the next day
Ingredients & substitutions
Here's what you'll need to make this nourishing soup:
- Chickpeas - also called garbanzo beans. I use canned for convenience, but cooked-from-scratch works too.
- Onions - the flavor base of almost every good soup.
- Carrots - add sweetness and a golden color.
- Garlic - a must-have for depth of flavor.
- Potatoes - they thicken the soup when pureed and add bite when left chunky. Yukon gold or russet both work well.
- Fresh rosemary - simmered with the broth for earthy flavor.
- Kale - stirred in at the end for a pop of color and nutrients. You can swap in spinach if you prefer.
- Vegetable broth - I like low sodium so I can adjust seasoning myself. Use chicken broth if you don't need it vegetarian.
- Olive oil - to sauté the aromatics.
- Salt & pepper - added while cooking and adjusted at the end.
- Parmesan cheese - melts into the broth for umami richness. Skip it or use nutritional yeast for a vegan option.
- Lemon juice - for a final squeeze of brightness.
- Fresh parsley - chopped and sprinkled on top before serving.
How to make chickpea soup
Step 1: Sauté the aromatics
Heat olive oil in a large pot over medium heat. Add the onions and cook for 5 minutes, until soft and translucent. Stir in the carrots and let them cook another 2 minutes.
Step 2: Build the flavor
Add the minced garlic along with salt and pepper. Stir for 30 seconds until fragrant.
Step 3: Simmer the soup
Pour in the broth, chickpeas, potatoes, and rosemary sprigs. Bring the pot to a boil, then reduce heat. Cover partially with a lid and simmer for 15-20 minutes, or until the potatoes are tender.
Step 4: Blend for creaminess
Remove the rosemary sprigs. Transfer half the soup to a blender and puree until smooth. Carefully pour it back into the pot. This gives you the best of both worlds-creamy broth with chunky bites of vegetables.
Step 5: Finish with greens
Stir in the chopped kale and simmer for 2-3 minutes, just until wilted. Taste and adjust seasonings.
Step 6: Serve
Ladle into bowls and top with grated Parmesan, a squeeze of lemon juice, and fresh parsley.
Serving suggestions
This soup is filling on its own, but I love pairing it with a hunk of warm focaccia or crusty bread. If you're in the mood for something more, try an Italian-style grilled cheese with mozzarella. On the lighter side, it goes beautifully with a lemony arugula salad or even a simple brussels sprout caesar.
Leftovers & storage
- Refrigerator: Let the soup cool to room temperature, then store in an airtight container for up to 4 days.
- Freezer: Freeze in portions for up to 1 month. Thaw overnight in the fridge before reheating.
- Reheating: Warm gently on the stove or in the microwave. Add a splash of broth if it has thickened.
Top tips
- Don't forget to remove the rosemary sprigs before blending-the woody stems don't puree well.
- Blend only half the soup to keep a mix of creamy broth and chunky vegetables.
- Taste before serving. A little extra salt or a squeeze of lemon can bring all the flavors together.
FAQs
Chickpeas, potatoes, carrots, onions, garlic, kale, rosemary, and broth form the base of this soup.
From start to finish, about 35-40 minutes.
Yes! It stores well for up to 4 days in the fridge and actually tastes better the next day.
Definitely. Just skip the Parmesan cheese and finish with nutritional yeast or leave it plain.
Add a pinch of red pepper flakes or a chopped chili with the garlic for a gentle heat.
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📖 Recipe
Hearty Chickpea Soup
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Vegetarian
Description
This hearty chickpea soup is packed with tender potatoes, carrots, kale, and rosemary. It's healthy, cozy, and perfect for any chilly day.
Ingredients
- 2 cans chickpeas (garbanzo beans), drained and rinsed
- 1 onion, diced
- 2 carrots, peeled and chopped
- 3 cloves garlic, minced
- 2 potatoes, peeled and cubed (Yukon gold or russet)
- 2 sprigs fresh rosemary
- 2 cups chopped kale
- 4 cups low sodium vegetable broth
- 2 tablespoons olive oil
- Salt and pepper, to taste
- Grated Parmesan cheese (optional)
- Juice of 1 lemon
- Fresh parsley, chopped for garnish
Instructions
- Heat olive oil in a large pot over medium heat. Add the onions and cook for 5 minutes until soft. Stir in the carrots and cook for another 2 minutes.
- Add the garlic, salt, and pepper. Stir for 30 seconds until fragrant.
- Pour in the broth, chickpeas, potatoes, and rosemary. Bring to a boil, then reduce heat, cover partially, and simmer for 15-20 minutes or until potatoes are tender.
- Remove rosemary sprigs. Transfer half the soup to a blender and puree until smooth. Return the puree to the pot.
- Stir in the chopped kale and simmer for 2-3 minutes until wilted. Taste and adjust seasonings.
- Ladle into bowls and top with Parmesan, lemon juice, and parsley.
Notes
Blend only half the soup for a creamy yet chunky texture. Store in the fridge up to 4 days or freeze for 1 month. Add red pepper flakes for heat if desired.
Nutrition
- Serving Size: 1 bowl
- Calories: 230
- Sugar: 4g
- Sodium: 600mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 8g
- Protein: 9g
- Cholesterol: 0mg
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