Description
Creamy Roasted Garlic Chickpea Soup is a comforting and flavorful dish combining the mellow sweetness of roasted garlic with the hearty, nutty goodness of chickpeas. This velvety, nutritious soup is easy to prepare with simple, wholesome ingredients and can be enjoyed warm or chilled year-round.
Ingredients
Scale
Main Ingredients
- 2 bulbs of garlic
- 2 tablespoons olive oil, divided
- 1 large onion, chopped
- 3 cups cooked chickpeas (or 2 cans, rinsed)
- 4 cups vegetable broth
- Juice of 1 lemon
- Salt, to taste
- Black pepper, to taste
- Fresh herbs (parsley or thyme), for garnish
Optional Ingredients
- 1/2 cup coconut milk or almond milk (for extra creaminess)
- Pinch of cayenne or smoked paprika (for a spicy kick)
- 1 cup leafy greens (kale, spinach, or Swiss chard)
- Toasted chickpeas or nutritional yeast (for garnish and protein boost)
Instructions
- Roast the Garlic: Preheat the oven to 400°F (200°C). Slice the tops off the whole garlic bulbs, drizzle with 1 tablespoon olive oil, wrap tightly in foil, and roast for 30-40 minutes until the cloves are soft and caramelized, unlocking a sweet, mellow flavor.
- Prepare the Base: While the garlic roasts, heat the remaining 1 tablespoon olive oil in a large pot over medium heat. Sauté the chopped onions for about 5 minutes, or until translucent and fragrant, creating a savory foundation for the soup.
- Combine Chickpeas and Broth: Add the rinsed chickpeas and vegetable broth to the pot. Bring the mixture to a simmer and cook for 10-15 minutes, allowing the chickpeas to soften further and the flavors to meld.
- Blend Until Smooth: Squeeze the roasted garlic cloves from their skins directly into the pot. Use an immersion blender or, carefully transferring in batches, a countertop blender to puree the soup until it is silky and smooth, delivering a creamy texture with roasted garlic undertones.
- Final Seasoning and Serve: Stir in fresh lemon juice, salt, and black pepper to taste. If desired, add coconut or almond milk to enhance creaminess. Adjust seasoning as needed, garnish with fresh herbs, and serve the soup piping hot.
Notes
- Use fresh, plump garlic bulbs for better roasting and sweeter flavor.
- Roasting garlic is essential for mellowing its sharpness and deepening the soup’s flavor.
- An immersion blender makes blending quick and less messy, but a regular blender works if used cautiously.
- Season gradually, tasting as you go, to avoid over-salting.
- Adjust the creaminess by varying the amount of broth or plant-based milk according to your preference.
- Prep Time: 10 minutes
- Cook Time: 50 minutes
- Category: Appetizers
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 180
- Sugar: 3g
- Sodium: 400mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 6g
- Protein: 7g
- Cholesterol: 0mg
Keywords: creamy chickpea soup, roasted garlic soup, vegan soup, gluten free soup, plant-based protein soup, comforting soup