Lemon Chickpea Soup
A quick, protein-packed vegan soup with creamy chickpeas, fresh herbs, and a refreshing lemon twist. Perfect for lunch, dinner, or meal prep, this fiber-rich soup is easy to make, satisfying, and full of bright, comforting flavors.
Equipment
- 1 large soup pot or Dutch oven
- 1 Blender or immersion blender
- 1 Blender or immersion blender
- 1 Chef’s Knife
- 1 Wooden spoon or spatula
Ingredients
- 1 tbsp extra virgin olive oil
- 1 small onion diced
- 2 medium carrots peeled and diced
- 1 celery rib sliced or diced
- 3 garlic cloves minced
- 1 tsp Italian herb seasoning
- ½ tsp ground turmeric
- ⅛ –¼ tsp cayenne pepper to taste
- 3 cans 15 oz each chickpeas
- 2 cups 480 ml low-sodium vegetable broth
- 1 tsp salt adjust to taste
- ⅛ tsp black pepper adjust to taste
- 2 –3 tbsp fresh parsley chopped
- 3 tbsp fresh lemon juice adjust to taste
- Zest of 1 lemon
Instructions
- Prep the Chickpeas – Smooth and Creamy Base: Start by dividing your canned chickpeas into two portions. Take half of the chickpeas with their liquid and place them into a blender or food processor. Blend until you achieve a smooth, creamy puree. This will give your soup a luxurious, velvety texture without using any cream. Set this puree aside. Drain the remaining chickpeas and keep them ready for later—these will add body and texture to your soup.
- Chop the Vegetables – Aromatic Flavor Foundation: Peel and dice the carrots into small, even pieces. Slice or dice the celery rib into similar-sized pieces for consistent cooking. Dice the small onion finely, and mince the garlic cloves. Having all vegetables prepped ensures your cooking process is smooth and uninterrupted, and it helps the flavors blend harmoniously.
- Heat the Olive Oil – Flavor Infusion Step: Place a large soup pot or Dutch oven over medium heat and add 1 tablespoon of extra virgin olive oil. Allow the oil to warm slightly, but not to the point of smoking, so it can gently infuse the vegetables with flavor.
- Sauté the Aromatics – Build the Soup Base: Add the diced onion, carrots, and celery to the pot. Stir occasionally using a wooden spoon or spatula. Cook for 4–5 minutes until the vegetables soften and the onions become translucent. This step releases natural sweetness and builds the foundational flavor of the soup.
- Add Garlic and Spices – Enhance the Aroma: Stir in the minced garlic, 1 teaspoon Italian herb seasoning, ½ teaspoon ground turmeric, and ⅛–¼ teaspoon cayenne pepper (adjust based on your heat preference). Cook for about 1 minute until fragrant, making sure the garlic doesn’t burn.This step layers complex flavors and adds warmth, color, and a subtle kick to the soup.
- Combine Chickpeas and Broth – Create the Soup Base: Add both the drained whole chickpeas and the previously prepared chickpea puree to the pot. Pour in 1½ cups of low-sodium vegetable broth to start. Stir everything together thoroughly so the puree mixes evenly with the vegetables and chickpeas. This creates a creamy yet chunky texture that is hearty and satisfying. You can always add the remaining ½ cup of broth later if you prefer a thinner consistency.
- Season and Simmer – Let Flavors Meld: Sprinkle in 1 teaspoon salt and ⅛ teaspoon black pepper, adjusting according to taste. Stir the mixture well, then cover the pot with a lid. Reduce the heat slightly and allow the soup to simmer gently for about 20 minutes. Stir occasionally to prevent sticking, and let the flavors develop. Simmering helps the chickpeas absorb the spices and vegetables release their sweetness.
- Finish with Lemon and Herbs – Brighten the Soup: Turn off the heat and add 2–3 tablespoons of freshly chopped parsley, 3 tablespoons of fresh lemon juice (or more to taste), and the zest of 1 lemon. Drizzle a little extra virgin olive oil over the top if desired. Stir well and taste the soup, adjusting the lemon, salt, or pepper to achieve a bright, balanced flavor. This step makes the soup lively, refreshing, and aromatic.
- Serve and Garnish – Presentation Matters: Ladle the soup into bowls and serve immediately.For added texture and indulgence, you can pair it with crusty bread, black pepper focaccia, crostini, or croutons. If you’re not keeping it vegan, freshly grated Parmesan on top adds a savory richness that complements the lemony flavor. The combination of creamy chickpeas, bright lemon, and fresh herbs makes every spoonful satisfying.
- Optional Meal Prep – Enjoy Later: This soup stores beautifully in the refrigerator for up to 4 days in an airtight container. For longer storage, freeze portions in freezer-safe containers for up to 3 months. Reheat gently on the stove or in the microwave, adding a splash of vegetable broth if needed to restore the original consistency. It’s perfect for easy lunches, weeknight dinners, or a make-ahead meal that keeps well.
Notes
- This soup is naturally vegan, gluten-free, and packed with plant-based protein and fiber from chickpeas.
- Adjust the lemon juice and zest to taste for more or less brightness; citrus is key to balancing the flavors.
- Use low-sodium vegetable broth to control salt levels, especially if serving with salty bread or toppings.
- The soup has a creamy texture from pureed chickpeas but still keeps some whole chickpeas for bite and texture.
- Cayenne pepper is optional; a small pinch adds warmth without overwhelming the lemony flavor.
