Looking for a quick and healthy soup to warm you up? This 20-minute chickpea soup is just what you need! Packed with protein, fiber, and bold flavors, this easy chickpea stew is vegan, gluten-free, and incredibly delicious. Whether you need a comforting lunch or a hearty dinner, this recipe is a must-try!
Why You’ll Love This Chickpea Soup
This creamy chickpea soup is the perfect blend of flavor and nutrition. It’s a Greek chickpea soup inspired dish that’s easy to make and packed with plant-based protein. In just 20 minutes, you get a hearty meal with warming spices, fresh vegetables, and simple ingredients. Plus, this chickpea soup recipe is budget-friendly, freezer-friendly, and ideal for meal prep. Whether you’re looking for a nourishing soup or a quick dinner option, this dish checks all the boxes!
Ingredients You’ll Need
- 2 cans of chickpeas, rinsed and drained
- 1/2 onion, chopped
- 3 cloves garlic, minced
- 1 small tomato, grated (or 2 tsp tomato juice)
- 1/3 red pepper, grated
- 2 tsp dried mint (or a handful of fresh mint)
- 1 tsp cumin
- 1 1/2 tbsp olive oil
- 1 cup fresh spinach
- 1 tsp lemon juice
- Salt and pepper to taste
- 2 cups water or vegetable stock
How to Make Chickpea Soup in 20 Minutes
1: Prepare the Ingredients
Chop the onion, grate the tomato and red pepper, and mince the garlic.
2: Sauté the Vegetables
In a heated cooking pot, add olive oil, onion, tomato, red pepper, garlic, mint, and cumin. Sauté for 1-2 minutes until fragrant.
3: Add the Chickpeas
Add rinsed chickpeas and sauté for another 2 minutes. Pour in water or vegetable stock, season with salt, and cover. Cook over medium heat for 8-10 minutes.
4: Add Spinach
Stir in the spinach, taste the soup, and adjust salt or water if needed.
5: Blend Half of the Soup
Blend half of the soup using a hand blender for a creamier texture. Stir and cook for 2 more minutes.
6: Serve and Enjoy
Remove from heat and serve immediately. Top with avocado, crusty bread, or jalapeño slices for extra flavor!
FAQs
Absolutely! If you love a kick of heat, add some red pepper flakes, cayenne pepper, or diced jalapeños while sautéing the vegetables. You can also drizzle some spicy chili oil on top before serving for an extra burst of flavor.
This soup stores well in the refrigerator for up to 4 days. Simply keep it in an airtight container and reheat it on the stovetop over low-medium heat or in the microwave for 1-2 minutes. If the soup thickens, just add a splash of water or stock while reheating.
Yes! This chickpea soup is perfect for meal prep. Make a big batch and store it in portion-sized containers. It stays fresh in the fridge for up to 4 days, making it an easy grab-and-heat meal for busy days.
Yes! This soup freezes well for up to 3 months. Let it cool completely before transferring it into freezer-safe containers. When ready to eat, thaw it overnight in the fridge and reheat it on the stove or in the microwave.
Yes, but you’ll need to soak them overnight and cook them for about 45–60 minutes before using them in this recipe. Cooking dried chickpeas from scratch gives the soup a more homemade and rich flavor.
Cumin and mint are classic choices, but you can also try paprika, turmeric, coriander, or smoked paprika for a deeper, more complex flavor. Fresh parsley or cilantro makes a great garnish, adding a fresh and vibrant touch.
Serving Suggestions
This Greek-inspired chickpea soup pairs wonderfully with:
- Toasted pita bread
- A simple side salad
- A squeeze of fresh lemon juice
- Hummus and roasted vegetables
More Delicious Soup Recipes
If you love this chickpea soup, you’ll love these other hearty and healthy recipes:
This 20-minute chickpea soup is the perfect blend of flavor, warmth, and nutrition. Whether you enjoy it as a quick weeknight dinner or a meal prep option, it’s bound to become a favorite! Try this recipe today and let me know how you like it in the comments below.
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Chickpea Soup Recipe
- Total Time: 20 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Description
Looking for a quick and healthy soup to warm you up? This 20-minute chickpea soup is packed with protein, fiber, and bold flavors. Vegan, gluten-free, and incredibly delicious!
Ingredients
- 2 cans of chickpeas, rinsed and drained
- 1/2 onion, chopped
- 3 cloves garlic, minced
- 1 small tomato, grated (or 2 tsp tomato juice)
- 1/3 red pepper, grated
- 2 tsp dried mint (or a handful of fresh mint)
- 1 tsp cumin
- 1 1/2 tbsp olive oil
- 1 cup fresh spinach
- 1 tsp lemon juice
- Salt and pepper to taste
- 2 cups water or vegetable stock
Instructions
- Chop the onion, grate the tomato and red pepper, and mince the garlic.
- In a heated cooking pot, add olive oil, onion, tomato, red pepper, garlic, mint, and cumin. Sauté for 1-2 minutes until fragrant.
- Add rinsed chickpeas and sauté for another 2 minutes. Pour in water or vegetable stock, season with salt, and cover. Cook over medium heat for 8-10 minutes.
- Stir in the spinach, taste the soup, and adjust salt or water if needed.
- Blend half of the soup using a hand blender for a creamier texture. Stir and cook for 2 more minutes.
- Remove from heat and serve immediately. Top with avocado, crusty bread, or jalapeño slices for extra flavor!
Notes
This soup is perfect for meal prep and can be stored in the fridge for up to 4 days or frozen for up to 3 months.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Greek-Inspired
Nutrition
- Serving Size: 1 bowl
- Calories: 220
- Sugar: 3g
- Sodium: 480mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 8g
- Protein: 9g
- Cholesterol: 0mg
Keywords: chickpea soup, vegan soup, gluten-free, quick dinner, healthy meal