Easy Garlic Chickpea Soup (One-Pot, 40 Minutes)

Hey y’all! If you love a bowl of cozy, garlicky goodness that comes together with pantry staples, this Easy Garlic Chickpea Soup is your new weeknight hero. It’s creamy without cream, bright with lemon, and satisfying enough for lunch or dinner—perfect for busy nights, meal prep, or when you just want something warm and comforting. Let’s get cooking!

Prep time: 10 minutes  |  Cook time: 30 minutes  |  Total time: 40 minutes  |  Yield: 4 bowls (about 6 cups)

Why You’ll Love This Easy Garlic Chickpea Soup

• One-pot simplicity with big, garlicky flavor and minimal cleanup.
• Ready in about 40 minutes using affordable pantry staples.
• Naturally vegetarian and easily vegan or gluten-free with simple swaps.
• Ultra-creamy texture from chickpeas and potato—no cream needed.
• Bright lemon and fresh herbs keep it light yet deeply satisfying.

Ingredients for Easy Garlic Chickpea Soup

• 2 tbsp (30 ml) extra-virgin olive oil
• 1 medium yellow onion, diced (about 1 cup / 150 g)
• 6–8 cloves garlic, thinly sliced (about 3 tbsp / 25 g)
• 1 tsp (3 g) ground cumin
• 1/2 tsp (2 g) smoked paprika
• 1/4 tsp red pepper flakes (optional, for heat)
• 1 bay leaf
• 4 cups (960 ml) low-sodium vegetable broth (or chicken broth)
• 2 cans (15 oz/425 g each) chickpeas, drained and rinsed (about 3 cups cooked / 500 g drained)
• 1 small Yukon gold potato, peeled and 1/2-inch dice (about 8 oz / 225 g)
• 1/2 tsp fine sea salt, plus more to taste
• 1/4 tsp freshly ground black pepper
• 1 tbsp (15 ml) fresh lemon juice, plus extra wedges to serve
• 2 tbsp chopped fresh parsley or cilantro
• Optional garnish: 1/4 cup (60 g) Greek yogurt or coconut yogurt, a drizzle of chili oil, and crusty bread

Directions: How to Make Easy Garlic Chickpea Soup

Step 1: Build a garlicky base

Heat a 4–5 qt pot or Dutch oven over medium heat. Add olive oil and the diced onion. Cook, stirring occasionally, until translucent and lightly golden at the edges, 5–7 minutes. Add the sliced garlic and cook until fragrant and just soft, 60–90 seconds—don’t brown it.

Step 2: Bloom spices for the chickpea soup

Stir in cumin, smoked paprika, red pepper flakes (if using), and the bay leaf. Cook 30–45 seconds to bloom the spices.

Step 3: Simmer the garlic chickpea soup

Add broth, chickpeas, potato, salt, and pepper. Bring to a gentle simmer over medium-high, then reduce heat to maintain a low simmer at about 190–200°F (88–93°C). Cook uncovered until the potato is tender and flavors meld, 15–18 minutes.

Step 4: Thicken for a creamy chickpea soup

Fish out the bay leaf. For body, mash some of the chickpeas and potato right in the pot with a potato masher (10–12 quick presses) or pulse briefly with an immersion blender, leaving plenty of texture. This creates a naturally creamy consistency in 2–3 minutes.

Step 5: Finish and serve Easy Garlic Chickpea Soup

Stir in lemon juice and herbs. Taste and adjust salt, pepper, and lemon. Ladle into bowls and top with yogurt or a drizzle of chili oil if you like. Serve hot with crusty bread.

Notes for Simple Garlic Chickpea Soup

• Garlic tip: Slice the garlic instead of mincing for a sweeter, less harsh bite. Learn more about handling garlic here: Serious Eats Garlic Guide.
• If using salty broth, add salt sparingly at first and adjust at the end—it concentrates slightly as it simmers.
• Chickpea nutrition: They’re packed with protein and fiber; see the USDA entry for chickpeas here: USDA FoodData Central.

Variations: Make This Garlic Chickpea Soup Your Way

• Lemon–Tahini: Stir in 2 tbsp tahini and an extra 1–2 tsp lemon juice for tangy, silky richness.
• Spicy Harissa: Add 1–2 tsp harissa paste with the spices for a smoky, spicy kick.
• Coconut Turmeric: Swap 1 cup (240 ml) of the broth for light coconut milk and add 1/2 tsp ground turmeric.

Required Equipment for Easy Garlic Chickpea Soup

• 4–5 qt heavy pot or Dutch oven
• Chef’s knife and cutting board
• Measuring cups and spoons
• Ladle
• Potato masher or immersion blender
• Citrus juicer and microplane/zester (optional)

Storage for Easy Garlic Chickpea Soup

• Refrigerate: Cool completely, then store in an airtight container for up to 4 days.
• Freeze: Up to 2–3 months. Thaw overnight in the fridge.
• Reheat: Warm gently on the stovetop over medium-low, adding a splash of water to loosen. Heat to at least 165°F (74°C) before serving.

Serving Ideas & Pairings for Garlic Chickpea Soup

• Crusty sourdough, garlic bread, or warm pita for dunking.
• Simple green salad with lemon vinaigrette.
• Roasted veggies (carrots, cauliflower) or a grilled cheese for a heartier meal.
• Toppings: Chili oil, extra herbs, toasted croutons, or a dollop of yogurt.

Pro Tips for the Best Easy Garlic Chickpea Soup

• Salt in layers: A small pinch with the onions, then adjust at the end for bright, balanced flavor.
• Bloom your spices: That brief toast unlocks bold aroma and depth in under a minute.
• Use good olive oil: A peppery extra-virgin drizzle at the end elevates the finish—learn more here: Harvard T.H. Chan School of Public Health.

FAQ: Easy Garlic Chickpea Soup

Can I use dried chickpeas instead of canned?
Yes. Soak 1 cup (200 g) dried chickpeas overnight, drain, then simmer in fresh water until tender, 60–90 minutes. You’ll get about 3 cups cooked, which equals the 2 cans used here.

Can I make this in an Instant Pot?
Use Sauté to cook onion and garlic, bloom spices, then add remaining ingredients (use 3 1/2 cups broth). Pressure cook on High for 8 minutes, quick release, then mash a portion and finish with lemon and herbs.

Is this vegan or gluten-free?
Yes—use vegetable broth and skip dairy garnishes for vegan; choose gluten-free broth and sides for GF. Coconut yogurt makes a great creamy, dairy-free topper.