This creamy vegan Chickpea Soup recipe is like sunshine in a bowl. Made with veggies and rice in a golden turmeric coconut milk broth. A cheery soup for cozy winter days. Gluten-free. Video.
Can we speak in flowers? It will be easier for me to understand.
Emory Hall
This vegan Chickpea Soup recipe will warm your bones and cheer your heart! Chickpeas and vegetables are combined with coconut milk, rice, and spices in a savory broth to create a dish rich in flavors and texture. The cheery color of the golden broth comes from fresh turmeric. Turmeric is a powerhouse of nutrients, notably rich in anti-inflammatory curcumin, antioxidants, and bioactive compounds that contribute to good health. Perfect for staying healthy in the colder months!
This chickpea vegetable soup is another recipe to adjust and play around with according to your preference! Add more chickpeas, leave out the rice, throw in cubed potatoes or sweet potatoes, add the veggies you have on hand in the fridge, make it spicy or mild- create it your way!
Why You’ll Love This
- Cozy winter soup! A protein-rich, satiating soup. Creamy and savory.
- Rich in nutrients. Anti-inflammatory, packed with antioxidants and bioactive compounds.
- Adjust to your preferences. Add any veggies from your fridge. Add potatoes, make it spicy or mild, and get creative!
Golden Chickpea Soup Ingredients
- Chickpeas (garbanzo beans): Use 1 1/2 cups canned or cooked.
- Vegetables: Onion, garlic cloves, carrots, and celery, diced.
- Apple: Adds sweetness. Can substitute with 1-2 teaspoons coconut sugar.
- Fresh ginger: Finely grated.
- Fresh turmeric: Substitute with 1/2 teaspoon powdered turmeric.
- Coconut oil: Olive oil works well too.
- Spices: Yellow curry powder, coriander, cumin, cinnamon, salt, black pepper, pinch of cayenne to taste
- Jasmine or basmati rice: Uncooked, optional. Add 1/4 – 1/2 cup depending on texture preference. If using brown rice, cook separately.
- Vegetable broth: Homemade broth adds even more flavor and depth, but you can use store-bought. Chicken broth can be used if you prefer.
- Swiss chard: Use both greens and stems, chopped. Can sub spinach or kale.
- Coconut milk: Essential for the creamy, rich texture.
- Lemon juice: Or use apple cider vinegar for acidity.
- Optional: Garnish each bowl with fresh parsley, red pepper flakes, and a drizzle of coconut cream or a dollop of coconut yogurt.
How to Make Chickpea Soup
Step 1: Prep all your vegetables and drain the chickpeas. Gather all of your ingredients and measure out the spices.
Step 2: In a large heavy bottom pot or Dutch oven, sauté onion in oil over medium-high heat for 5 minutes until fragrant and golden. Add garlic, ginger, and fresh turmeric and stir 2-3 minutes until garlic is fragrant and golden.
Step 3: Turn the heat to medium, add curry powder, cumin, coriander, cinnamon, carrots, celery, apple, and rice, and sauté for another 5 minutes, stirring often.
Step 4: Add broth, greens, chickpeas, kosher salt and pepper. Cover with a vented lid and simmer for 20 minutes or until rice and veggies are tender.
Step 5: Add coconut milk, and heat until warm. Taste the soup and add lemon and cayenne if desired. Adjust seasonings adding salt and pepper as needed.
Serving Suggestions
While this soup is substantial on its own, it tastes lovely with warm, crusty sourdough bread or a baguette.
Salad always goes well with soup too! Try our colorful Rainbow Salad or crunchy Farro Salad with Kale.
Storage
Let the soup cool to room temperature before storing. Store in airtight containers in the refrigerator for up to 5 days and in the freezer for up to 3 months. Thaw in the fridge overnight, then reheat on the stovetop.
FAQs
Yes, but you need to cook them prior to making the soup. They will require too much cooking time if added directly to the soup, resulting in mushy vegetables.
You can add orzo or pre-cooked farro. Red lentils would work well in this soup too!
The coconut milk adds a nice creamy texture to the soup, but you can always use an immersion blender to create an even creamier texture.
Health Benefits of Chickpeas
- Rich in plant-based protein: Chickpeas are a great source of protein, which is vital for muscle repair, immune function, and maintaining overall health.
- High in fiber: They contain a significant amount of dietary fiber, both soluble and insoluble. Fiber aids digestion and can improve gut health.
- Supports blood sugar control: Due to their low glycemic index and high fiber content, chickpeas are associated with improved blood sugar control.
- Heart health: The soluble fiber in chickpeas can help lower cholesterol levels. Additionally, chickpeas contain heart-healthy nutrients like potassium, which can assist in lowering high blood pressure.
- Rich in essential nutrients: They are packed with various vitamins and minerals, including iron, phosphate, calcium, magnesium, manganese, zinc, and vitamin K. These nutrients contribute to maintaining bone structure and strength.
- Contain antioxidants: Chickpeas have several antioxidants, such as flavonoids, phytonutrients, and beta carotene. These can reduce oxidative stress in the body and lower the risk of chronic diseases.
- May reduce inflammation: The choline in chickpeas helps with sleep, muscle movement, learning, and memory. Choline also aids in the absorption of fat and reduces chronic inflammation.
Love this recipe? Please let us know in the comments and leave a 5-star ⭐️⭐️⭐️⭐️⭐️ rating below the recipe card.
More Favorite chickpea SoupS!
Chickpea Soup Video
Golden Chickpea Soup Recipe
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Total Time: 50 minutes
- Yield: 9 cups
- Category: Soup
- Method: Stovetop
- Cuisine: American
- Diet: Vegan
Description
This vegan Chickpea Soup recipe is bursting with flavor! Made with veggies and rice in a golden turmeric coconut milk broth. A cheery soup for cozy winter days. Gluten-free.
Ingredients
- 1 tablespoon coconut oil or olive oil
- 1 onion, diced
- 4 garlic cloves
- 1 tablespoon fresh ginger, grated
- 2 teaspoons fresh turmeric, grated or finely minced (or 1/2 teaspoon powdered turmeric)
- 1/2 teaspoon yellow curry powder
- 2 teaspoon coriander
- 1 teaspoon cumin
- 1/4 teaspoon cinnamon
- 2 carrots, diced
- 1 celery stalk, diced
- 1/2 cup apple, diced small (see notes)
- 1/4 – 1/2 cup jasmine or basmati rice, uncooked (Optional- see notes)
- 5 cups vegetable broth
- 2 cups of Swiss chard, greens and stems chopped (sub spinach or kale)
- 1 can chickpeas (garbanzo beans) (1 1/2 cups), drained
- 1– 1 1/2 teaspoons salt (adjust to taste)
- 1/2 teaspoon black pepper, or to taste
- 1 cup coconut milk
- pinch of cayenne to taste
- 2 teaspoons lemon juice or apple cider vinegar, more to taste
- Optional: Garnish each bowl with fresh parsley, red pepper flakes, and a drizzle of coconut cream or a dollop of coconut yogurt.
Instructions
- In a large heavy bottom pot or Dutch oven, saute onion in oil over medium-high heat for 5 minutes until fragrant and golden. Add garlic, ginger, and fresh turmeric and stir 2-3 minutes until garlic is fragrant and golden.
- Turn the heat to medium, add curry powder, cumin, coriander, cinnamon, carrots, celery, apple, and rice, and saute for another 5 minutes, stirring often.
- Add broth, greens, chickpeas, salt and pepper. Cover with a vented lid and simmer for 20 minutes or until rice and veggies are tender. Add coconut milk, and heat until warm.
- Taste the soup and add lemon and cayenne if desired. Adjust seasonings adding salt and pepper as needed.
Notes
Rice- add 1/4 cup for a bit of texture but still keep the soup brothy, or add 1/2 cup to thicken up the soup. White Jasmine and white basmati rice are quick-cooking options and the rice cooks together with the vegetables. If you’re using brown rice, it’s recommended to add it already cooked to prevent the vegetables from becoming overcooked and mushy.
Apples add a fresh sweetness to the soup, which can be adjusted with 1-2 teaspoons of coconut sugar depending on the apple’s sweet or tart flavor or personal preference.
Instant Pot Instructions- On saute function follow steps 1 and 2. Add broth, greens, chickpeas, salt and pepper and set to 3 minutes high pressure. Natural release for 10 minutes. Add coconut milk, turn back to saute mode and heat if needed. (if using tender greens like spinach add in at the end with the coconut milk.)
Let soup cool to room temperature and place in airtight storage containers. Refrigerate for up to 5 days. Or freeze up to 3 months.
Nutrition
- Serving Size: 1 1/2 cups
- Calories: 285
- Sugar: 9.9 g
- Sodium: 741.4 mg
- Fat: 12.6 g
- Saturated Fat: 9.3 g
- Carbohydrates: 37.3 g
- Fiber: 8.5 g
- Protein: 9 g
- Cholesterol: 0 mg
This recipe is much better and really good the second day. I used 1/3 cup of raw rice while cooking, but added an additional 1/2 – 3/4 c more cooked rice when we ate it. I cut back on the broth thinking it would be too thin, but the soup needed it, especially the next day. Great leftovers, or a meal made in advance. Thanks. Wonderfully refreshing soup.
Glad you gave it a try Brenda!
So good! I used 1/2 c rice and a full can of coconut milk and proceeded to eat three servings. Will keep this one on rotation!
Haha! So glad you enjoyed this one!
Delicious! Love the spices, they get stronger in the soup over time. Also love it with rice! So comforting and hearty, thank you ❤️
Glad you enjoyed Angeli!
If I use fresh turmeric do you recommend chopping or grating it?
Grated is my preferred method or finely minced.
I’m a broke student who isn’t a natural cook, and this is one of my favourite soups 🙂 So easy, cheap, and delicious! Thanks so much for this recipe!!!
Nice to hear this Lara! Thanks for the review!
I just made this and it was so dang good! I had to go back for seconds. I am still amazed at the depth of flavours. I used the entire can of coconut milk and added 1 tsp of coconut sugar in place of the apple as I didn’t have one.
I can’t wait to make this in the cold Canadian winter months for comfort food!
So good to hear Emily!
This is a really delicious and easy soup that I’ll be making again and again. Thank you!
Glad you enjoyed this Kathy!
This was such a delicious soup. I love all the flavour of the spices.
I didn’t have fresh turmeric, so I used powdered. I also didn’t do the apple, because I just wasn’t sure I would like it. After eating this delicious soup, I think the apple would definitely work very nicely.
I also used chicken stock because I didn’t have the veg. This is a very delicious and healthy soup that will go into rotation. Thank you for such a lovely recipe.
Thanks Daniella, so glad you enjoyed!
Excellent!
Great!
My family, including my two teenagers, absolutely loved this. I realized at the last minute that we were out of turmeric, so I added a bit more curry. We went with a bit more rice to make it a little more stew-like. The flavor is so complex and lovely — I cannot recommend it enough. Thank you for such a wonderful recipe!
So happy you all enjoyed! Really appreciate the review Anne!
This soup is delicious, very well-balanced flavors and textures! Normally I am not a fan of apples in savory things – I find they tend to overpower everything else – but here it really did enhance (used an Ambrosia apple). I used 1/3 cup of rice and that was just right for me. I ended up putting in a whole can of coconut milk and a whole head of kale (got too involved in my podcast and was not reading correctly haha) and it was still delicious! I did put some of the kale & broth into the blender to cut down on the bulk since it didn’t wilt very much and I had…uh, a lot in there 😛 I will definitely make this one again properly and I’m sure it will be even better!
Glad it worked out Nicole! Love the kale, sounds ultra nutritious 😉
Thanks for this recipe! Made this in the instant pot using the directions recommended in the comments (3 minute cook time with 10 min natural release) and waited to add the coconut milk, lemon and chard after that. Turned out amazing!
Glad this worked out Sara! I will add it to the recipe notes.
Good!
This is comfort food!! This has so many wonderful flavors a little heat a little sweet ❤️
Glad you enjoyed Laura!
I made this soup and it was delicious. I took it for lunch 3 days in a row and still looked forward to it every day. Yummy and healthy.
Wonderful to hear this Shelley!
Great!
You did it again! This soup was easy to make, full of comforting flavours, and yummy!
We’re so happy you enjoyed this Gina! Thanks for circling back and rating it for us.
This soup is fabulous, my family loved it and thought it was the best soup that I have ever made. Thank you for all of your amazing and tasty recipes!
So lovely to hear Diane!
Filling and delicious great.
Glad you enjoyed!
forgot to say, the addition of coconut yoghurt was genius. What a flavour enhancer that was!
Oh perfect!
I’m accumulating quite the list of favourites — which are also tried and never disappoint.
I used lentils instead of rice which worked well, and while I added the stems of the chard up front, I only added the leaves just before serving.
I love all your recipes!
Sounds good! Thanks Kath, so glad you are enjoying!
This was SO good and SO easy to make! I added extra kale and forgot the apple, but loved the result. I can hardly wait to have it for lunch tomorrow.
Wonderful to hear Cheryl!