Chickpea Soup blends lentils, veggies, and chickpeas in a coconut curry broth. It’s a nourishing, vegan, and dairy-free option packed with delicious ingredients!
Chickpea Soup
It’s no secret I’m obsessed with chickpeas—from Mexican Chickpeas to Hummus Wraps! I’ve even swapped chickpeas for meat in dishes like Vegetarian Tuna Salad, Pesto Chickpea Sandwiches, and Chickpea Salad Sandwiches.
So, it was about time I created a soup with chickpeas! And it just so happens to be naturally vegan, dairy-free, and packed with nourishing ingredients.
To make the soup thick without relying on dairy and butter, we thicken the broth with chickpeas and lentils. Blending part of the soup gives it a nice, hearty texture.
Ingredients
- Coconut oil: Coconut oil complements the other flavors but olive oil also works.
- Onion and carrots: Dice them evenly to ensure they cook at the same rate.
- Garlic and ginger: Mince both finely to release their full flavor during cooking.
- Tomato paste: Stir it for a couple of mins to develop its full flavor before adding liquids.
- Seasonings: Adjust any seasonings to your preferences.
- Vegetable or chicken stock: Use low-sodium stock to control the salt level.
- Crushed tomatoes: Look for fire-roasted for tons of extra flavor.
- Red lentils: Rinse before adding to remove any excess starch.
- Chickpeas: Drain and rinse before adding.
- Coconut milk: Don’t use lite coconut milk, as it won’t thicken or add enough flavor.
Quick Tip
When over-cooked, red lentils will turn mushy, so watch the soup carefully near the end. Use leftover red lentils in this amazing Daal!
Chickpea Soup Tips
- Mixing: Use a strong blender for a smooth consistency. Close the lid, choose the “soup” or “hot” setting, and slowly increase speed. Gently remove the lid to avoid steam.
- Veggies: Cook onions and carrots until soft, as they won’t get softer later.
- Spiciness: The soup has low heat. Skip the red pepper flakes for less spice or put them in bowls separately for more heat.
- Chickpea Softness: Add chickpeas after the lentils cook for 10 mins for a firm texture. For more tender chickpeas, add them with the lentils.
Chickpea Soup Toppings
- Lemon: Adds fresh flavor and tang. I stir in zest and juice while the soup cooks and serve extra slices on the side.
- Fresh herbs: Stir in cilantro and mint for more flavor. They’re delicious but not necessary so leave out if you don’t have them!
- Coconut milk: Set aside 1/3 cup for drizzling on top for extra coconut flavor. If you prefer, add all the coconut milk to the soup.
Quick Tip
Look for shelf-stable, not refrigerated, cans of full-fat coconut milk in the international aisle with Latin or Asian products.
Storage
Leftover Chickpea Soup?
This soup gets tastier as it sits. It stays fresh for 4-5 days in the fridge but doesn’t freeze well due to mushy veggies and lentils. If needed, halve the recipe.
Reheat over medium-low heat, stirring often, and add a small amount of water to thin it out as it gets thicker when kept.
More Soup Recipes:
- Pumpkin Soup with canned pumpkin
- Cauliflower Soup with loads of veggies
- White Bean Soup with fresh basil-pesto
- Broccoli Potato Soup with Cheddar
- Easy Tomato Soup with canned tomatoes
Chickpea Soup
With lentils, veggies, and chickpeas in a coconut curry broth, this Chickpea Soup is packed with nutritious ingredients and is naturally vegan and dairy-free!
Equipment
- Large pot
- Blender
Ingredients
- 2 tablespoons coconut oil or olive oil
- 1 cup diced yellow onion
- 1 cup diced carrots
- 1 tablespoon finely minced garlic
- 1 tablespoon minced ginger
- 2 tablespoons tomato paste
- 1 tablespoon yellow curry powder
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1/4 teaspoon red pepper flakes optional
- 1 teaspoon salt
- 1/4 teaspoon pepper
- 4 cups Vegetable stock or chicken stock
- 1 (14.5-ounce) can fire-roasted crushed tomatoes
- 1/2 cup red lentils see note 1
- 2 (15.5-ounce) cans chickpeas drained and rinsed
- 1 (13.5-ounce) can full-fat coconut milk divided, see note 2
- Toppings as desired see note 3
Instructions
- Open can of coconut milk and stir well. Remove 1/3 cup of coconut milk and set aside for later.
- In a large pot, heat the oil over medium heat. Add the onions and carrots. Season to preference with salt and pepper. Cook, stirring occasionally, until tender, about 8-10 minutes. Add garlic, ginger, curry powder, cumin, paprika, optional red pepper flakes, salt, pepper, and tomato paste. Cook, stirring frequently until very fragrant, about 2-4 minutes. Add in can of undrained crushed tomatoes and cook, mixing and scraping any browned bits off the bottom of the pan for 1 minute.
- Add red lentils, vegetable stock, and all the coconut milk except the set aside 1/3 cup (see note 4). Bring to a boil. As soon as it boils, cover the pot and reduce heat to low. Simmer for 10 minutes. Add chickpeas, return lid to the pot and cook 10 more minutes. Remove lid and carefully transfer 2 cups of the soup to a blender and purée until smooth (see note 5).
- Add the puréed soup back to the pot and stir in the lemon zest, lemon juice, and cilantro. Taste and adjust the seasoning as needed. If you prefer a thicker soup, blend it a bit more. Ladle the soup into bowls, drizzle reserved coconut milk on top, and serve with extra fresh cilantro, mint, and lemon wedges.
Video
Recipe Notes
Note 1: You’ll want to use dried red lentils for this soup. There is no need to soak the lentils, just rinse them off, and they’re ready to go! Other types of lentils won’t cook the same, so I don’t recommend substitutions.
Note 2: Look for shelf-stable, unrefrigerated, cans of coconut milk. You’ll find canned coconut milk on the international aisle, with Latin or Asian products. Be sure to use full-fat coconut milk for the best flavor and thickness. Lite coconut milk won’t thicken and give you the rich, full flavor.
Note 3: I love to top this soup with 2-3 tablespoons fresh lemon juice, 1/2 teaspoon lemon zest, 1/4 cup finely chopped cilantro, and fresh mint leaves.
Note 4: I like the chickpeas to still have a nice chewiness to them, so I add them after the lentils have already simmered for 10 minutes. If you’d prefer softer chickpeas, add them in along with the lentils.
Note 5: When blending, make sure to secure the lid on tightly and select the “soup” or “hot” cycle. Increase speed slowly and watch it carefully to avoid soup exploding out or over. Remove the lid carefully as it will likely release a burst of steam. If your blender doesn’t have the correct setting, you can compensate by replacing the blender lid with a folded towel and holding it in place with your hands. This will help reduce steam pressure.
Storage: This soup becomes more flavorful as it sits and can be stored in an airtight container in the fridge for 4-5 days. It doesn’t freeze well, as the veggies and lentils may become mushy. If you have too much soup, consider halving the recipe. To reheat, gently warm in a pot over medium-low heat, stirring frequently, and add a splash of water to thin it out if needed.
Nutrition
Serving: 1serving | Calories: 262kcal | Carbohydrates: 31.7g | Protein: 10.1g | Fat: 11.9g | Sodium: 661.4mg | Fiber: 7.8g | Sugar: 4.7g
Nutrition information is automatically calculated, so should only be used as an approximation.
We really loved the tasty flavor and texture of this delicious, good-for-you curry chickpea soup! We liked the flexibility available in being able to customize the flavor of this soup with various add-ins and the ability to control the texture of this soup with the puree amount. The ingredient list was perfect for what we typically have on hand and was quick and easy to prepare with Chelsea’s excellent step-by-step directions. We enjoyed serving this soup over quinoa, along with a drizzle of coconut milk, a sprinkle of fresh cilantro, and homemade naan bread on the side! Thank you for developing and sharing this great recipe, Chelsea!!
Ahh I’m so thrilled to hear this! Thanks so much Angela! 🙂