Creamy Chickpea Soup
Serves 4
Time 20 min
This simple but luxurious vegan recipe makes the most of healthful ingredients. Serve it as is or garnish with a drizzle of citrus juice or aged balsamic vinegar, fresh cilantro or chives, roasted chickpeas or toasted chopped nuts.
Special Diets:
Ingredients
- 1 teaspoon extra-virgin olive oil
- 1 large yellow onion, finely chopped
- 4 cloves garlic, chopped
- 1/4 teaspoon crushed red Chile flakes, or to taste
- 1 1/2 cup low-sodium vegetable broth, plus more as needed
- 2 (15.5-ounce) cans no-salt-added garbanzo beans (also called chickpeas), undrained
- 1/4 teaspoon fine sea salt
Method
Heat oil in a large saucepan over medium heat.
Add onion and garlic and cook, stirring frequently, until onion is translucent, about 6 minutes.
Stir in chile flakes and cook for 1 minute.
Transfer to a blender, add broth and blend until very smooth.
Pour back into pan.
Pour 1 can of chickpeas with liquid at a time into the blender and blend until very smooth, at least 1 minute; if mixture is too thick to blend well, add a few tablespoons of broth as needed.
Add to the pan and stir in salt.
Simmer soup over medium heat, stirring occasionally, until flavors blend, about 5 minutes.
Nutritional Info:
Per serving: about 1 1/4 cups, 230 calories (25 from fat), 2.5g total fat, 0g saturated fat, 0mg cholesterol, 250mg sodium, 40g carbohydrates (8g dietary fiber, 4g sugar), 11g protein.
Note: We've provided special diet and nutritional information for educational purposes. But remember - we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information.
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Ingredients
- 1 teaspoon extra-virgin olive oil
- 1 large yellow onion, finely chopped
- 4 cloves garlic, chopped
- 1/4 teaspoon crushed red Chile flakes, or to taste
- 1 1/2 cup low-sodium vegetable broth, plus more as needed
- 2 (15.5-ounce) cans no-salt-added garbanzo beans (also called chickpeas), undrained
- 1/4 teaspoon fine sea salt