Vegan garlic chickpea soup is basically my answer to “what’s for dinner” on those nights when I have zero energy, almost nothing in the pantry, and really just want to order takeout but shouldn’t because I ordered it twice already this week.
I think I discovered this recipe during January last year when I was doing that whole “new year, eat healthier” thing that everyone does. Found a can of chickpeas in the back of my pantry that had probably been there for six months, a whole bulb of garlic, and thought… why not make soup?
First attempt was terrible. Like, so bland it tasted like hot water with beans. But I kept tweaking it and now this is legitimately one of my favorite easy vegan soup recipe options that I make at least twice a month.
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Why This Creamy Chickpea Soup Vegan Recipe Works
Look, I’m gonna be honest—I’m not vegan. But this soup is so good that it doesn’t matter. My meat-loving husband eats it without complaining, which is saying something because he’s the guy who once told me a meal “wasn’t complete” without chicken.
The key is—oh wait, I forgot to mention—you need to use LOTS of garlic. Like, an almost uncomfortable amount of garlic. The original recipe I found online said 4 cloves. I use 8. Maybe 10. My kitchen smells like an Italian restaurant when I make this and I’m not even sorry about it.
This garlic chickpea soup recipe is also ridiculously cheap to make. We’re talking maybe $5 for the whole pot, which feeds 4-6 people easily. During those weeks when groceries seem insanely expensive and I’m trying not to cry at the checkout, I make this soup and feel like I’m winning at life.
What Makes This Healthy Vegan Soup Ideas Different
Texture is everything here. The chickpeas break down slightly while cooking and create this naturally creamy base without needing any cream or cashews or other fancy ingredients. Just chickpeas, garlic, and some vegetables doing their thing.
And the protein content? It’s actually impressive. My teenage son who’s always hungry eats a huge bowl and stays full for hours. That’s the chickpea magic—they’re basically little protein bombs disguised as cute beige beans.
The plant-based chickpea soup vibe is cozy and comforting without being heavy. You know how some soups make you feel like you need a nap immediately after eating? This isn’t that. It’s satisfying but not sleep-inducing.
Ingredients For This Simple Vegan Garlic Recipe
What you’ll need:
- 2 tablespoons olive oil (or any oil you have, honestly)
- 1 large onion, diced
- 8-10 cloves garlic, minced (yes, really)
- 2 medium carrots, diced
- 2 celery stalks, diced
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 4 cups vegetable broth (I use Better Than Bouillon most of the time)
- 1 can (14 oz) coconut milk (the full-fat kind)
- 2 teaspoons cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon turmeric
- Salt and pepper to taste
- 2 cups fresh spinach (or frozen, thawed)
- Juice of 1 lemon
- Fresh herbs for garnish if you’re feeling fancy
Good luck finding decent spinach this time of year that doesn’t immediately wilt into sad green slime after two days in your fridge. I’ve started just buying the frozen kind because at least it doesn’t guilt-trip me when it goes bad.
The coconut milk is what makes this vegan soup with coconut milk extra creamy and rich. Don’t use the light version—you need the fat for the texture. Trust me on this one. I tried using light coconut milk once to “save calories” and it was just… sad. Watery and sad.
How To Make This Homemade Vegan Soup From Scratch
Step 1: Heat the olive oil in a large pot over medium heat. Add your diced onion and cook for about 5 minutes until it’s soft and translucent. My timer always goes off and I always give it another 2 minutes because I like my onions really soft.
Step 2: Add the minced garlic. Here’s where things get aromatic. Stir it around for about 1-2 minutes. Please don’t let me burn the garlic again. Burned garlic is bitter and ruins everything. I learned this the hard way when my neighbor knocked on the door to borrow an egg and I got distracted talking about her new puppy for 10 minutes.
Step 3: Toss in your diced carrots and celery. Cook for another 5-7 minutes, stirring occasionally. They should start to soften but don’t need to be fully cooked yet.
Step 4: Add the chickpeas, vegetable broth, cumin, smoked paprika, and turmeric. Stir everything together. It’ll look kinda boring at this point—just vegetables and beans swimming in broth. Don’t worry, it gets better.
Step 5: Bring everything to a boil, then reduce heat and let it simmer for about 20 minutes. This is when the chickpeas start breaking down slightly and releasing their starch, which naturally thickens the soup.
Step 6: Use a potato masher or the back of a wooden spoon to mash about half of the chickpeas right in the pot. This creates a creamier texture while still leaving some whole chickpeas for texture. It’ll look kinda weird and lumpy at first—that’s totally normal.
Step 7: Stir in the coconut milk and spinach. The spinach will wilt down in like 30 seconds. Add salt and pepper to taste. I usually add way more salt than I think I need because vegetable broth isn’t always super salty.
Step 8: Right before serving, squeeze in the lemon juice. This is CRUCIAL. The lemon brightens everything up and makes all the flavors pop. Without it, the soup tastes flat. With it? Chef’s kiss.
Tips For Perfect Quick Vegan Dinner Recipes
Meal prep friendly: This soup keeps in the fridge for up to 5 days and actually tastes better the next day when all the flavors have melded together. I usually make it on Sunday and eat it throughout the week. My go-to easy weeknight vegan dinner solution.
Freezer-friendly: Freeze in individual portions for up to 3 months. Just reheat on the stove or in the microwave. I learned to not fill the containers all the way to the top because the soup expands when it freezes and I’ve made that mess exactly once.
Customize it: Sometimes I add a can of diced tomatoes. Sometimes I throw in whatever vegetables are about to go bad in my fridge. Last week I added half a zucchini because it was getting soft and it was great. This is a very forgiving recipe.
Make it thicker: Want a thicker soup? Mash more chickpeas. Want it thinner? Add more broth. It’s not rocket science.
The garlic situation: If 8-10 cloves seems insane to you, start with 6 and see how you feel. But I’m telling you, the garlic is what makes this special. Don’t be shy.
Why This Budget-Friendly Vegan Recipes Winner
This low cost vegan meals option has saved me so much money over the past year. Canned chickpeas are like $1 each on sale. Onions, carrots, celery? Cheap. Even the coconut milk isn’t that expensive if you buy the store brand.
Compare that to ordering takeout or buying pre-made soup at the grocery store, and you’re saving probably $20+ per meal. And it feeds my family of four with leftovers. Math that makes sense.
My friend who’s actually vegan said this is one of the best vegan protein soup chickpea recipes she’s tried, and she’s tried A LOT because she’s been vegan for like 15 years. That felt like a real compliment coming from someone who knows what they’re talking about.
What Makes This Comfort Food Vegan Soup Special
There’s something about this one pot vegan soup that just hits different on cold days or when you’re feeling a bit under the weather. It’s warm and filling and makes your kitchen smell incredible.
My 12-year-old daughter, who swears she hates soup (except ramen, which apparently “doesn’t count”), actually asked for seconds last time I made this. I wanted to take a photo as proof but didn’t want to make a big deal and jinx it.
The garlic herb vegan soup vibes are strong, especially if you garnish with fresh parsley or cilantro. I usually skip the garnish because I forget about it until after everyone’s already eaten, but when I remember, it does make it prettier.
Actually, you know what? The best part is how this makes you feel after eating it. Not heavy or sluggish, just satisfied and maybe a little bit healthier. Like you made a good life choice.
Serving Suggestions From Real Life
I serve this with crusty bread for dipping (sourdough is my favorite). My husband adds hot sauce to literally everything, so he drowns his in Sriracha. I’m not mad about it—do what makes you happy.
Sometimes I top it with crispy chickpeas that I roast separately, which sounds fancy but is actually just chickpeas tossed in oil and spices, baked at 400°F for 20 minutes until crunchy. Adds a nice texture contrast.
This mediterranean vegan chickpea style soup pairs well with a simple green salad if you want to feel extra healthy, or with potato chips if you’re me on a Friday night.
Wait, I almost forgot—this is also really good with a swirl of tahini on top. Adds a nutty richness that complements the garlic beautifully. I discovered this by accident when I was trying to use up tahini before it went bad.
If I can make this without completely messing it up (and I’ve messed up plenty of recipes), anyone can. It’s forgiving, flexible, and honestly just good food that happens to be vegan.
Let me know how yours turns out! And if you have any secret ingredients you add to your chickpea soup, drop them in the comments because I’m always looking for ways to make this even better. 🥣💚
