Quick Question: Is Chickpea Soup Thick Or Thin?
Chickpea soup can vary in thickness depending on the recipe and cooking method used. Generally, chickpea soup can be either thick or relatively thin, depending on the desired consistency and the specific ingredients used in the recipe.
As the weather gets colder, this is the perfect excuse to start making your favorite soups to keep you warm.If you want to make a comforting but delicious meal, then consider this chickpea soup.
It is full of nutritional goodness and takes under 30 minutes to create.
If this soup sounds ideal, you have come to the perfect place. In this article, we will provide you with simple to follow steps. This is an entirely gluten-free and vegan recipe you need to try.
Read on to learn how to make chickpea soup in just 30 minutes.
What Is Chickpea Soup?
Chickpea soup is a hearty, wholesome dish made primarily from chickpeas, also known as garbanzo beans. Originating from Mediterranean and Middle Eastern cuisines, this soup combines chickpeas with onions, garlic, tomatoes, and a medley of cumin and coriander.
The result is a rich, flavorful broth with tender chickpeas that offer texture and nourishment. Often garnished with olive oil or fresh herbs, chickpea soup is a comforting, nutritious choice for many.
History Of Chickpea Soup
Chickpea soup traces its roots to ancient civilizations of the Mediterranean and Middle East. As a staple crop, chickpeas were used by Egyptians, Greeks, and Romans in various dishes.
This humble legume, revered for its nourishment, was often boiled into soups during times of scarcity and festivity. As trade routes expanded, so did the chickpea’s culinary influence.
Various regions introduced their unique spin, adding spices and local ingredients. Today, chickpea soup remains a testament to its enduring appeal and rich history.
Interesting Facts About The Chickpea Soup
- Ancient Staple: Chickpeas were cultivated over 7,500 years ago, making the foundation of chickpea soup genuinely ancient.
- Global Appeal: From Italy’s “pasta e ceci” to India’s “chana masala,” chickpea-based dishes span continents.
- Nutritional Powerhouse: Chickpea soup is rich in protein, fiber, and essential minerals, making it a favorite among health enthusiasts.
- Slow Cooked vs. Quick: Depending on the region, some chickpea soups simmer for hours, while others are whipped up quickly.
- Versatility: Additions like spinach, meat, or pasta make each chickpea soup recipe distinct.
- Natural Thickener: Pureed chickpeas can naturally thicken the soup, eliminating the need for cream or flour.
- Cultural Significance: Some cultures consume Chickpea soup during religious festivals or special occasions.
What Makes The Chickpea Soup Special?
There are various reasons why you should give this chickpea soup a go. The main reason is that if you want a filling meal on the table in no time, you should try this recipe, as it takes just 30 minutes to create.
In addition to this, this is a simple one-pot dish. All you need to do is throw everything together and simmer it down. You can customize this recipe by adding more vegetables, herbs, or spices. Also, why not add some noodles to this soup for another texture to enjoy?
You can easily make this soup in advance and freeze any leftovers. The possibilities with this soup are endless. Everyone will want to try this dish, as you can easily create complex and real depth of flavor in no time.
You must follow each step, as this allows you to achieve the most flavor from these humble ingredients possible.
|Chickpeas (drained)||15 ounce can|
|Kale (finely chopped)||1 cup|
|Vegetable or Avocado oil||2 tablespoons|
|Carrot (chopped)||1 large|
|Celery stalk (chopped)||1 large|
|Vegetable broth||1 liter|
|Onion (chopped)||1 medium|
|Garlic (finely chopped)||4 cloves|
|Lemon juice||2 tablespoons|
|Dried thyme||½ teaspoon|
|Salt and pepper||To taste|
- Chickpeas: Opt for organic canned chickpeas to ensure no additives. For even softer chickpeas, soak dry beans overnight.
- Kale: Remove the thick central stem for a smoother texture. You can substitute it with spinach or chard.
- Oil Choice: Avocado oil withstands high heat well, making it ideal for sautéing.
- Carrot & Celery: Choose fresh, firm vegetables. Ensure they’re cut uniformly for even cooking.
- Broth: Homemade vegetable broth gives depth. Store-bought? Go low sodium.
- Onion & Garlic: Use fresh, not powdered. They’re the aromatic base of the soup.
- Bay Leaves: Always remove before serving. They infuse flavor but are inedible.
- Lemon Juice: Freshly squeezed beats store-bought. It lifts the soup’s flavors.
- Herbs: Fresh herbs can replace dried ones. Double the amount when switching.
- Seasoning: Adjust salt and pepper last after all ingredients meld together.
Can You Vary The Recipe With Other Ingredients?
- Keto: Replace chickpeas with low-carb vegetables like zucchini or cauliflower. Add more fats, perhaps through avocado or coconut cream.
- Paleo: Use fresh, organic vegetables. Avoid any canned goods. Consider adding bone broth for added nutrition.
- Gluten-Free: Chickpea soup is naturally gluten-free, but always check the vegetable broth for any hidden gluten or additives.
- Whole30: Stick to fresh ingredients, omit legumes, and add more vegetables or compliant protein like chicken.
- Vegetarian & Vegan: The base chickpea soup recipe is vegetarian. To make it vegan, ensure the broth is plant-based and avoid dairy toppings.
- Heat vegetable or avocado oil in a large pot over medium-high heat.
- Add onions, garlic, celery, and carrots. Sauté for 3-4 minutes.
- Mix in the herbs.
Chickpeas & Broth
- Add drained chickpeas, lemon juice, and vegetable broth.
- Stir, cover, and simmer for 15 minutes.
- Blend 1/3 of the soup until creamy.
- Return to the pot and mix.
- Stir in chopped kale.
- Season with salt and pepper.
- Garnish with parsley and serve hot.
Other Ways To Make This Soup
Even though this recipe only takes 30 minutes from start to finish, not everyone may have the time to do it. As a result, consider using a slow cooker.
If you are using a slow cooker, you should sauté your vegetables as normal and add chickpeas and broth.
This soup will take around 8 to 10 hours to cook in a slow cooker. Then, in the end, you need to blend the soup until you reach your desired consistency.
Hence, you can easily throw this soup together in the morning. Then, when you come home after a long day at work, all you need to do is blend the soup and serve it.
Variations, Add-Ons, And Toppings
- Spices: Try smoked paprika, cumin, or turmeric for a twist.
- Protein: Incorporate chicken, tofu, or sausage for added richness.
- Grains: Quinoa or brown rice can enhance texture and heartiness.
- Veggies: Spinach, bell peppers, or zucchini add freshness and color.
- Legumes: Blend in lentils or black beans for added depth.
- Herbs: Fresh cilantro, dill, or basil can lift the flavor.
- Creaminess: A dollop of yogurt, coconut milk, or vegan cream adds smoothness.
- Crunch: Toasted almonds, croutons, or pumpkin seeds provide a bite.
- Heat: Drizzle chili oil or a sprinkle of red pepper flakes for a kick.
Scaling The Recipe
- Mathematical Approach: To double the recipe, multiply each ingredient by 2. To halve it, divide by 2. This method works for most basic scaling.
- Consistency Check: When scaling up significantly, ensure the soup doesn’t become too thick or too watery. Adjust the liquid as needed.
- Spices & Seasoning: Be cautious. Doubling spices might overpower. It’s best to add gradually, taste-testing as you go.
- Cooking Vessels: Scaling up may require a larger pot. Ensure even cooking by verifying all ingredients are submerged.
- Cooking Time: While adding more ingredients, simmering time might increase slightly. Monitor for desired consistency and flavor melding.
- Storage: If scaling up for future meals, store in airtight containers. Consider freezing portions for longevity.
What Is Used For Garnishing?
- Herbs: Fresh cilantro, parsley, dill, or basil not only add color but infuse subtle flavors.
- Seeds & Nuts: Toasted pumpkin, almonds, or sesame seeds lend a delightful crunch.
- Dairy & Alternatives: A dollop of yogurt, crème fraîche, or vegan cream can provide a smooth contrast.
- Citrus: Lemon or lime zest or wedges enhance flavor profiles.
- Oils: A drizzle of olive, chili, or truffle oil can elevate a dish’s aroma and taste.
- Spices: A sprinkle of paprika, red pepper flakes, or freshly cracked black pepper adds heat and aesthetics.
- Microgreens: Tiny yet potent, they add a gourmet touch and burst of freshness.
Can I Make Chickpea Soup In A Slow Cooker Or Instant Pot?
- Prep: Sauté the vegetables in a pan until slightly softened. Transfer to the slow cooker.
- Add Ingredients: Pour in chickpeas, herbs, and vegetable broth.
- Cook: Set on low for 6-8 hours or high for 3-4 hours. This slow melding enhances flavors.
- Thicken & Serve: Before serving, blend a portion of the soup to thicken, then return to the pot. Stir in kale and adjust seasonings.
- Sauté Mode: Use this setting to soften the vegetables.
- Pressure Cook: Add ingredients and set on high pressure for 15 minutes. Quick release, blend a portion and adjust seasonings.
Can I Use Store Bought Broth, Or Should I Make My Own?
- Convenience: It’s quick and easy, especially for impromptu cooking sessions.
- Variety: Available in several versions, like low-sodium, organic, or flavored.
- Consistency: It offers a predictable taste every time.
- Caution: Check for additives, MSG, or high sodium. Opt for reputable brands with clean ingredient lists.
- Flavor Control: Customize according to your preferences.
- Nutrition: Extract maximum nutrients from fresh ingredients.
- Economical: Utilize veggie scraps or leftover bones.
- No Additives: Completely natural without preservatives.
Can I Use Different Types Of Meat/Fish/Pasta/Vegetables For The Soup?
Modifying this recipe to suit your taste and dietary needs is quite easy. While this soup is already tasty, consider adding these ingredients to take it further.
- Vegetables – The main thing you could add to this dish is more vegetables. This can include potato, broccoli, sweet potato, spinach, cauliflower, and zucchini. These vegetables are easy to throw in and cook at a similar time. However, you must ensure everything is cut to a similar size.
- Noodles – If you wish to add more carbs to your dish, you may want to add noodles or orzo pasta. This will provide the chickpea soup with another texture to enjoy as well. Chickpea and noodle soup is a prevalent, comforting dish found worldwide.
- Spices – In this recipe, we add a couple of different herbs to add flavor. Yet, if you like a bit of heat and spice in your meals, you may want to consider adding ½ a teaspoon of spices like chili flakes, cayenne pepper, and paprika.All these species can add warmth to your soup, which is enjoyable to eat on a cold winter’s day.
- Canned Tomatoes – You could add a can of chopped tomatoes to this dish to create a richer soup. Half the amount of broth that you need for a can of chopped tomatoes.Adding tomatoes will create a more Mediterranean-inspired chickpea soup with a deeper color and flavor profile.
Success Tips – Tips And Tricks For Making The Soup
Overall, this recipe for chickpea soup is quite simple to follow, yet there are a few things to remember when creating this dish. If you follow these tips, then this recipe will never fail you.
- Always Sauté The Vegetables: While you may feel like sautéing the vegetable is a very time-consuming part of the recipe, it is essential to help you gain the most flavor possible. Cooking the vegetables before the broth is added creates another flavor for you to enjoy. Thus, the outcome is much more delicious.
- Low Sodium Broth: By using a low-sodium vegetable broth, you can control how much salt is added to the soup. Adding more salt if needed is easier, but making a soup less salty is almost impossible if too much sodium has been added.
- Consistency: In the recipe above, we only blend ⅓ of the soup. Thus, the result is a smooth soup, but there are lumps as well. The consistency of the soup is entirely up to you. If you prefer a smooth consistency, you can blend the whole soup. However, how much you blend the soup won’t affect the overall flavor.
- Quantities: Since this soup is so delicious, we advise you to make more than you require and freeze the rest. You could easily double this recipe to make twice as much and freeze the rest so you always have chickpea soup on hand when craving.
- Lemon Juice: This is an optional step to consider. In the end, add a squeeze of lemon before you serve the soup. A simple squeeze of lemon can brighten all the flavors inside the soup. That small bit of acidity can provide a major boost right at the end.
- Cheese: Adding cheese, such as cheddar or Parmesan cheese, can provide you with another way to season your soup that doesn’t involve adding more salt.Since cheese has a natural acidity and sharpness, it can help balance out the flavors of the soup. We suggest sprinkling some shredded cheese alongside the fresh parsley before serving.
This recipe yields 4 servings of chickpea soup. Per each serving, this soup contains:
- Calories: 200.
- Sodium: 66 g.
- Carbohydrates: 35 g.
- Protein: 7.2 g.
- Fat: 2.4 g.
- Sugar: 4.2 g.
Overall, this recipe for chickpea soup is fairly healthy, and you can easily modify it to be healthier or contain more protein, etc. For example, avocado oil is far healthier than vegetable oil.
While the protein levels are low, you could add meat such as chicken to the dish. However, that is only suitable for anyone not on a vegetarian or vegan diet.
Also, thanks to using low-sodium broth, this reduces the amount of sodium included. However, as you can add extra salt, this figure can fluctuate.
What Are The Total Calories In The Soup?
An average serving of Chickpea Soup contains approximately 150 to 200 kcal. Further, the calories may vary based on the ingredients you use in the recipe. It is a healthy soup that is easy to make and healthy for the person. If you want an accurate calorie count, using a calorie counter is best.
Dietary Restrictions Of The Chickpea Soup
- Vegan/Vegetarian: The base recipe with vegetable broth is suitable for vegans and vegetarians.
- Gluten-Free: Ensure the vegetable broth and any added ingredients or seasonings are gluten-free.
- Nut-Free: The base recipe is nut-free. Always check broth and garnishes for potential cross-contamination.
- Soy-Free: The basic chickpea soup doesn’t contain soy. However, always verify broth ingredients.
- Low-Carb/Keto: Chickpeas have carbohydrates. For a keto-friendly version, replace chickpeas with low-carb veggies.
- Paleo: Legumes, including chickpeas, aren’t typically paleo. Modifications would be needed.
- Whole30: The soup requires tweaks, like avoiding certain legumes and ensuring no additives in broth.
Health Benefits Of The Chickpea Soup
- Protein-Packed: Chickpeas are a great source of plant-based protein, essential for muscle repair and growth.
- Fiber-Boost: Chickpeas are rich in dietary fiber, aiding digestion and promoting a sense of fullness.
- Nutrient-Rich: The soup provides vital vitamins and minerals, including iron, magnesium, and vitamin B6.
- Heart Health: Chickpeas can help lower LDL (bad) cholesterol, potentially reducing heart disease risk.
- Stabilized Blood Sugar: The fiber and protein combination can help regulate blood sugar levels.
- Bone Health: Contains minerals like calcium and phosphate, vital for bone strength.
- Anti-Inflammatory: Ingredients like garlic and olive oil offer anti-inflammatory properties.
- Hydration: Its broth base helps maintain hydration, especially during cooler months.
How Can I Make Chickpea Soup Lower In Sodium?
- Homemade Broth: Prepare your vegetable broth without adding salt, giving you complete control over sodium content.
- No-Salt Canned Chickpeas: Opt for unsalted canned chickpeas or cook dried chickpeas without adding salt.
- Herbs and Spices: Boost flavor with herbs like rosemary, thyme, and basil or spices like cumin and paprika, reducing the need for salt.
- Fresh Produce: Use fresh vegetables instead of any pre-packaged or frozen varieties that might contain added sodium.
- Limit or Eliminate Added Salt: Adjust the recipe to minimize or exclude the added salt. Let individuals season their servings if desired.
- Lemon or Vinegar: A squeeze of lemon juice or a splash of vinegar can enhance flavor without added sodium.
How Can I Make Chickpea Soup Lower In Sugar?
- Natural Broth: Use homemade vegetable broth, ensuring no added sugars commonly found in store-bought versions.
- Avoid Canned Vegetables: Some canned vegetables have added sugars; use fresh veggies instead.
- Rinse Canned Chickpeas: If using canned chickpeas, rinsing them can reduce any residual sugars from the canning liquid.
- Watch Seasonings: Some condiments or seasonings, like certain bottled sauces, may contain hidden sugars. Always check labels.
- Natural Sweetness: Rely on the natural sweetness of vegetables, such as carrots and onions, instead of adding sweeteners.
- Mind the Garnish: Ensure any toppings or garnishes, like yogurt, are unsweetened varieties.
How To Serve The Chickpea Soup At Its Best?
- Right Temperature: Serve it hot. Gently reheat it to maintain flavor and texture if it’s cooled down.
- Fresh Garnish: A sprinkle of fresh herbs like parsley or cilantro adds color and a burst of freshness.
- Acidity Spike: A squeeze of fresh lemon just before serving can enhance its depth.
- Crusty Companion: To complement its texture, offer slices of warm, crusty bread or pita on the side.
- Olive Oil Drizzle: A dash of high-quality olive oil on top can boost its richness and shine.
- Bowl Choice: Serve in pre-warmed bowls to retain heat.
- Customization: Set out toppings like yogurt, chili flakes, or croutons, allowing guests to personalize.
Perfect Side Dishes To Complement Chickpea Soup
This chickpea soup by itself is a hearty meal to consume. Yet, you don’t have to serve it just by itself.
To create a full meal, you may wish to serve this chickpea soup with a slice of bread and butter. You will enjoy dunking a thick slice of crusty bread into this warming soup.
However, if you don’t want a large slice of bread, you could always add croutons, a common sight alongside any soup. Croutons add a nice crunch when enjoying a mouthful of this soup.
If you wish to avoid bread, you should serve this chickpea soup with a side salad. This side salad could include all kinds of leafy greens, nuts, and vegetables.
As a result, you can easily make a healthy and nutritious complete meal when serving chickpea soup alongside any of the mentioned side dishes.
How Long Can We Store The Soup?
As mentioned above, this recipe for chickpea soup is a great thing to create when you are meal-prepping for the week. You can make a large batch of this soup and store it for the upcoming days. However, if you make enough, you could also freeze the leftovers.
If you are making this soup in advance, skip the final step when you add fresh parsley and store the soup immediately. Only when you are serving this soup you can add the parsley. This is because the parsley won’t stay fresh for very long.
Learn how to store your leftover chickpea soup in the fridge or freezer.
- Refrigerator – Any leftovers can be kept in the fridge for up to 5 days in an airtight container.
- Freezer – Place the chickpea soup in an airtight container after allowing it to cool to room temperature. It can then be placed in the freezer for up to 3 months. Then, when you wish to consume this soup, allow the soup time to defrost on top of a countertop or in a microwave.
- Reheating – Transfer your soup to a large pot and reheat on the stovetop. Or, you can add your soup to a microwaveable bowl and reheat it in the microwave.
Tip: It is crucial to ensure that the soup is hot all the way through before eating. Once the soup is hot, then you can add any toppings you wish to serve alongside this soup.
Warm up entirely for your chickpea soup should take 5 to 10 minutes. You may need to add a couple of tablespoons of water to help get the consistency back to how you like it if it is too thick.
Can I Make The Soup In Advance?
- Flavor Development: Soups often taste better the next day as flavors meld and deepen.
- Time-Saver: Prepare it a day or two ahead of an event to ease last-minute preparations.
- Storage: Once cooked, let the soup cool, then store it in an airtight container in the refrigerator.
- Reheat: Gently reheat on the stovetop, stirring occasionally, until it reaches a simmer.
- Garnish Fresh: Add fresh herbs or any last-minute toppings right before serving.
What Can We Do With Leftovers?
- Blended Dip: Puree the soup into a creamy chickpea dip akin to hummus. Serve with veggies or pita.
- Stew Enrichment: Thicken the soup with more vegetables or grains, transforming it into a hearty stew.
- Pasta Base: Use as a sauce over pasta, adding grated cheese or herbs for enhanced flavor.
- Filled Wraps: Combine with rice or quinoa and wrap in tortillas for a savory filling.
- Soup Remix: Add a new ingredient like roasted tomatoes or spinach for a refreshed flavor profile.
- Baked Casserole: Layer with cheese and breadcrumbs, then bake for a crusty top.
- Freeze for Later: Store in portions, offering a quick future meal.
Special Tools/Equipment Needed
- Large Pot: Essential for cooking and simmering the soup. A Dutch oven or heavy-bottomed pot ensures even heat distribution.
- Chef’s Knife: A sharp knife aids in chopping vegetables uniformly, enhancing the cooking process.
- Blender or Immersion Blender: Useful for thickening the soup, creating a creamy texture without the cream.
- Wooden Spoon: Perfect for stirring the soup without scratching the pot’s surface.
- Ladle: To serve soup neatly and uniformly.
- Strainer: Useful if you’re using dried chickpeas, allowing for rinsing before cooking.
- Measuring Cups and Spoons: Ensure accurate ingredient quantities, especially following a recipe.
- Garlic Press: Quickly extracts fresh garlic juice and pulp without much hassle.
Chickpea soup is a comforting dish to make once the weather starts to turn older. Overall, this is a simple recipe to follow and will always provide you with a delicious and healthy meal.
This soup is full of nutritious vegetables and tasty herbs to enjoy. Alongside this, it is also suitable for vegans and gluten-free. Hence, everyone should give this soup a go to use up that can of chickpeas.
We hope you have found this article interesting. Now you know how to make this tasty chickpea soup in 30 minutes. Serve this soup at your next dinner party, or enjoy it when you want something to warm you up.
Frequently Asked Questions
Are Chickpeas Good For You?
Chickpeas are often found in salads but taste amazing in soup. Chickpeas lend the soup a thick and hearty texture because of their inherent creaminess. Moreover, each meal contains 7.2 grams of protein and 8 grams of fiber due to its high protein and fiber content. Thus keeping you full and satisfied for longer.
Can You Use Dried Chickpeas Instead?
The reason we use canned chickpeas is that they are already cooked, and this saves you time. You can use dried chickpeas, but you must pre-cook them before adding them to the soup. Otherwise, if you add dried chickpeas as they are, they will take a very long time to cook and absorb most of the liquids in the soup.
How Do You Thicken This Soup?
This soup is thickened by blending a portion of the soup and adding this blended portion back to the rest of the soup. How thick you like your soup and the consistency you enjoy is up to you. You may only blend one portion or the whole thing for a smooth and creamy soup.
Is This Soup Suitable For Vegans?
Since no meat or dairy products are used in this recipe, it is perfect for vegans. Chickpeas will naturally thicken up your soup without needing milk or cream. Furthermore, this soup highlights how tasty vegetables can be, so there is no need for other additions such as chicken or ham. Yet, if you aren’t following a vegan diet, there is no reason why you couldn’t add these in.
Are There Specific Spices That Enhance The Flavor Of Chickpea Soup?
Chickpea soup harmonizes well with a range of spices. Consider incorporating cumin, coriander, smoked paprika, or even a pinch of saffron. These spices can impart a deeper, more intricate flavor to the soup. Adjust quantities according to personal preference.
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