Name: Creamy Chickpea & Potato Soup
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Cuisine: Mediterranean-inspired
Ingredients: 1 tablespoon olive oil, plus extra for drizzling; 3 garlic cloves, minced or crushed; 1 teaspoon paprika; 1 teaspoon dried rosemary; ½ teaspoon dried thyme; ¼ teaspoon chili flakes; 2 cans chickpeas (15 oz each); 1 large potato (approx. 6 oz/180g), diced; 2 cups low-sodium vegetable broth; Salt and black pepper to taste

Jump to Recipe·Print Recipe

There’s something deeply comforting about a warm, rustic bowl of soup—especially when it’s hearty, healthy, and made with pantry staples. This Creamy Chickpea & Potato Soup checks all those boxes and more. It’s rich and satisfying without being heavy, perfectly spiced, and surprisingly creamy—all without a drop of dairy. Whether you’re a full-time plant-based eater or just looking to enjoy a cozy meatless meal, this soup will easily earn a spot in your weekly rotation.

What makes this soup stand out is the technique of puréeing just one can of chickpeas to create a naturally creamy base, giving the final dish a silky texture without needing cream or milk. A blend of garlic, paprika, rosemary, and chili flakes gives it warmth and depth, while tender chunks of potato make it a truly filling meal.

Creamy Chickpea & Potato Soup

Why You’ll Love This Recipe

Plant-based & satisfying: High in protein and fiber thanks to the chickpeas.
Budget-friendly: Uses affordable pantry staples.
Creamy without cream: Puréed chickpeas provide richness.
One pot, minimal cleanup: Great for busy weeknights.
Flavorful & cozy: Perfect for chilly days or light dinners.

Ingredients

Tip: You can find a full list of ingredients and measurements in the recipe card below.

1 tablespoon olive oil, plus extra for drizzling
3 large garlic cloves, minced or crushed
1 teaspoon paprika
1 teaspoon dried rosemary
½ teaspoon dried thyme
¼ teaspoon chili flakes
2 cans chickpeas (15 oz each)
1 large potato (approx. 6 oz/180 grams), cut into small pieces
2 cups low-sodium vegetable broth (480 ml)
Salt and black pepper, to taste

Instructions

Step 1: Make the Chickpea Purée
Pour one full can of chickpeas (including liquid) into a blender. Blend until smooth to create a creamy base. Set aside.

Step 2: Sauté the Garlic
In a medium pot, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic and sauté for about 1 minute, until fragrant.

Step 3: Combine the Soup Ingredients
Add the chickpea purée, the second can of drained chickpeas, cubed potato, paprika, rosemary, thyme, chili flakes, and black pepper to the pot. Stir well to combine. Pour in the vegetable broth and stir again.

Step 4: Boil and Simmer
Cover the pot with a lid and bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to medium-low and let it simmer gently for 25 minutes, stirring occasionally to prevent sticking.

Step 5: Final Seasoning and Serve
Taste the soup and adjust seasoning—add about ¼ teaspoon of salt if needed. Serve hot, with a drizzle of olive oil and freshly ground pepper on top. Enjoy with crusty bread if desired.

Variations

Add greens: Toss in chopped spinach or kale during the last 5 minutes of cooking.
Extra spice: Increase chili flakes or add a dash of cayenne.
Smoky flavor: Use smoked paprika instead of sweet.
Add grains: Stir in cooked rice, barley, or quinoa to make it even heartier.
Creamier texture: Blend more chickpeas or use an immersion blender to partially purée the soup.

Heating & Storage

To Store:
Let the soup cool completely before transferring to an airtight container. Store in the refrigerator for up to 4 days.

To Reheat:
Warm on the stovetop over medium heat, stirring occasionally. Add a splash of broth or water if it thickens too much. Microwave in 1-minute intervals, stirring in between.

To Freeze:
Freeze in individual portions in freezer-safe containers for up to 2 months. Thaw overnight in the fridge and reheat as above.

FAQs

Can I use dried chickpeas instead of canned?

Yes, but they need to be fully cooked and soft before blending or adding to the soup. You’ll need about 3 cups cooked chickpeas total.

Does the soup taste spicy?

It has a mild warmth from the chili flakes, but it’s not spicy. Adjust to your taste.

Can I blend the whole soup?

Absolutely. For a smooth, creamy soup, use an immersion blender or blend in batches after simmering.

Is this recipe gluten-free?

Yes, it’s naturally gluten-free—just check your broth and spices to be sure.

Can I make it oil-free?

Yes, sauté the garlic in a splash of broth instead of oil if needed.

What can I serve with this soup?

Crusty bread, a green salad, or a grain bowl on the side work well.

Can I make it in a slow cooker?

Yes! Add all ingredients to the slow cooker and cook on low for 6–7 hours or high for 3–4. Blend before serving if desired.

Is it high in protein?

Yes, chickpeas are packed with plant-based protein. Each serving provides a good protein boost.

Can I add other vegetables?

Absolutely. Carrots, celery, or bell peppers would blend in nicely.

What’s the best broth to use?

A low-sodium vegetable broth is ideal so you can control the salt level.

Conclusion

This Creamy Chickpea & Potato Soup proves that comfort food doesn’t need to be heavy. With just a few humble ingredients and one pot, you get a velvety, savory soup packed with plant-based protein, flavor, and heartiness. It’s the kind of meal you’ll turn to again and again—whether you’re warming up on a cold evening or looking for a quick, nourishing lunch.