Chickpea Soup
A hearty and flavorful chickpea soup with garlic, tomatoes, and tarragon, perfect for a comforting vegetarian meal or light lunch with a fragrant herbal twist.
Ingredients
Instructions
- Peel and crush the garlic cloves.
- If using fresh tarragon, chop it finely.
- Heat the olive oil in a pot and sauté the garlic until it begins to brown.
- Add the tarragon and chopped tomatoes to the pot and lower the heat to simmer.
- Bring the mixture to a boil and cook for about 25 minutes.
- Add the drained and rinsed chickpeas to the soup and cook for another 5 minutes.
- Stir in the chicken stock cube and no more than 1 1/4 cups water.
- Season with salt and pepper to taste and serve.
Tips & Substitutions
For added depth of flavor, consider sautéing some diced onions along with the garlic. If you don't have dried tarragon, fresh thyme or basil can be a great substitute. You can also use vegetable stock instead of chicken stock for a vegetarian version of this chickpea soup.
Serving Suggestions
Serve this chickpea soup with crusty bread or a side salad for a complete meal. It pairs beautifully with Veggie-Topped Couscous for a heartier option. For a refreshing contrast, consider a light Shredded Chicken Salad to accompany this dish.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm the soup on the stove over medium heat, stirring occasionally, until heated through. You can also add a splash of water to loosen the soup if it thickens too much.
Nutrition & Diet Analysis (per serving)
Each serving of Chickpea Soup contains roughly 1004 calories, with 24g protein, 55g carbohydrates, and 82g fat. It is an excellent source of iron (111% of the Daily Value), calcium (54% of the Daily Value), and protein (47% of the Daily Value), and a good source of vitamin A. Note that it is relatively high in sodium, at 922mg per serving (40% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use dried chickpeas instead of canned?
Yes, you can use dried chickpeas! Soak them overnight and boil until tender before adding to the soup. This will take significantly longer, so plan accordingly.
Is it possible to freeze the soup?
Absolutely! This chickpea soup freezes well. Allow it to cool completely, then transfer to freezer-safe containers. It can be frozen for up to 3 months. Thaw in the refrigerator and reheat gently before serving.
What can I add for extra protein?
To boost the protein content, consider adding cooked chicken, turkey, or even tofu. Stir them in along with the chickpeas for a hearty and nutritious meal.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).