Creamy Chickpea Soup with Garlic and Lemon
In short: A smooth, protein-rich soup of chickpeas and gently cooked garlic blended with potato and olive oil, then sharpened with lemon. It takes about 45 min in total and makes 4 servings.
- Prep
- 15 min
- Cook
- 30 min
- Total
- 45 min
- Servings
- 4
- Difficulty
- Easy
- Calories
- 290 kcal
Chickpeas make a surprisingly creamy soup. Here they simmer with plenty of slowly softened garlic, a little cumin and a small potato, then get blended with olive oil until the texture is like velvet. Lemon zest and juice stop it from tasting heavy. It starts with canned chickpeas, so the whole pot takes about 40 minutes, and it keeps and reheats well. A drizzle of olive oil and a pinch of smoked paprika make a good finish.
Instructions
- Heat 2 tablespoons of the oil in a large pot over medium-low heat. Cook the onion for 8 minutes until soft. Add the garlic, cumin and pepper flakes and cook for 2 minutes, until the garlic is pale golden but not brown.
- Add the chickpeas, potato, stock and salt. Bring to a boil, then reduce the heat and simmer partly covered for 20 minutes, until the potato is soft.
- Blend for about 2 minutes until very smooth, drizzling in the remaining tablespoon of oil while you blend. Add a splash of water if the soup is too thick.
- Stir in the lemon zest, lemon juice and black pepper. Taste and add more salt or lemon if needed.
- Ladle into bowls and top with the parsley, a pinch of smoked paprika and a little more olive oil.
Tips
- For crunch, keep 1/2 cup of the chickpeas aside. Fry them in a tablespoon of oil for 5 minutes until crisp and scatter them on top.
- Do not let the garlic brown in step 1. Browned garlic turns bitter, and the soup depends on its soft, sweet flavor.
Questions and answers
Can I use dried chickpeas for this soup?
Yes. Soak 200 g (1 cup) dried chickpeas overnight and simmer them in water for about an hour until very tender. Use them in place of the cans, with some of the cooking liquid replacing part of the stock.
Why does the recipe use a potato?
The potato makes the blended soup creamier without any cream or flour, and it softens the earthy flavor of the chickpeas.
Is chickpea soup filling enough for dinner?
Yes. Chickpeas bring protein and fiber, so a large bowl with crusty bread or a green salad is a full meal for most people.
How long does it take to make Creamy Chickpea Soup with Garlic and Lemon?
About 45 min in total: 15 min of preparation and 30 min of cooking.
How many calories are in Creamy Chickpea Soup with Garlic and Lemon?
About 290 kcal per serving, with 10 g of protein, 33 g of carbohydrates and 13 g of fat. These values are estimates.
Nutrition per serving
| Calories | 290 kcal |
|---|---|
| Protein | 10 g |
| Carbohydrates | 33 g |
| Fat | 13 g |
| Fiber | 9 g |
| Sugar | 7 g |
| Sodium | 1100 mg |
Estimated values, calculated from the ingredients.
