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One Pot Vegan Italian Creamy Chickpea Potato Soup

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a white bowl of chickpea soup, creamy with onions, 3 croutons on top, a spoon on the table and a wooden cutting board in the right upper corner with croutons on the board.

Rich full flavor, creamy, warm filling one pot vegan Italian Creamy Chickpea Potato Soup. Quick and easy to make it is the best chickpea soup you will feed your family. If you are on an SOS eating plan (no salt, no oil, and now sugar) this recipe is perfect for a cold winter meal.

The recipe does not use any oil or salt in preparation but leaves the salt up to your taste when served. I use a heavy dutch oven on my stove top and saute the onion and garlic using only water. It is so easy you just have to make sure to stand by in case you have to add a little extra water. But the onions and garlic become soft and delicious just the same as if you use olive oil.

If you want to use oil to saute your onions and garlic just add a little olive oil to the hot pot and then add your onions and garlic.

a white bowl of chickpea soup, creamy with onions, on a  wooden cutting board with a spoon on the cutting board

Nutrition of Chicpeas – Garbanzo Beans

Chickpeas or their other name Garbanzo Beans are packed with protein, iron, and zinc. They are a legume like lentils or all beans. Chickpeas are a wonderful delicious form of plant based protein. They are rich, creamy, and have a mild delicious flavor.

They are so tasty in humus, crunchy roasted, in salads, and especially in soup.

For 1 can of Chickpeas:

  • Carbs 66.5 grams
  • Protein 21 grams
  • Fat 7 grams
  • Calories 420
a white bowl of chickpea soup, creamy with onions, 3 croutons on top, on a white table, a close up of the soup

How to Make Non-Dairy Soup Thicker?

How is this soup not watery? The thinker in this soup is 2 can of chickpeas with their liquid blended. This works as the liquid in a can of chickpeas is called Aquafaba? Aquafaba is the liquid that is used in the cooking process of chickpeas and is canned with it.

It is a vegan alternative to dairy and eggs. But it is not eggs.

You can also add a mixture of 1 tablespoon of cornstarch with 2 tablespoons of cold water and add to the soup at the end of cooking to make it slightly thicker.

What is Aquafaba?

Aquafaba is the liquid in a can of chickpeas or the liquid left over when you cook your own chickpeas. It is made up of starch and protein. It can be used as a substitute for eggs.

In this recipe pureeing the 2 cans of chickpeas with their juice thickens the soup so nicely.

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a white bowl of chickpea soup, creamy with onions with a silver  spoon on a wood cutting board

Ingredients

  • Onion
  • Garlic
  • 4 cans of chickkpeas
  • White or Yellow pototoes
  • Chili flakes
  • Thyme flakes
  • Dried rosemary
  • Paprika
  • Vegetable broth
  • Corn Starch
a white bowl of chickpea soup, creamy with onions, 3 croutons on top, a spoon in the soup, on a white table a top down view.

Equipment

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a white bowl of chickpea soup, creamy with onions, on a wooden cutting board with a spoon on the cutting board

One Pot Vegan Italian Creamy Chickpea Potato Soup

Rich full flavor, creamy, warm filling one pot vegan Italian Creamy Chickpea Potato Soup. Quick and easy to make it is the best chickpea soup you will feed your family. If you are on an SOS eating plan (no salt, no oil, and now sugar) this recipe is perfect for a cold winter meal. 

  • Total Time: 1 hour 5 minutes
  • Yield: 8 servings 1x

Ingredients

Units Scale
  • 1/4 cup of water to water saute the onion and garlic
  • 1 large onion cubed
  • 2 large garlic chopped or 2 teaspoons of pre-chopped garlic
  • 2 cans of chickpeas with the liquid (to puree for the creaminess)
  • 2 cans of chickpeas drained to add whole to the soup
  • 3 cups of cubed potatoes (white or yellow) about 3 -4 medium pealed
  • 1/2 teaspoon chili flakes
  • 1 teaspoon thyme flakes
  • 2 teaspoons dried rosemary
  • 2 teaspoon paprika
  • 4 cups of vegetable broth (one box)
  • pepper

For a slurry to thicken the soup:

  • 1 tablespoon cornstarch
  • 2 tablespoons of cold water

 

Instructions

  1. Chop by hand or with a food chopper (the Valdivia Chopper) the onion, and potatoes into cube or bit size, and finely chop the garlic. Set aside.
  2. In a food processer or blender puree 2 cans of the chickpeas with the liquid from the cans. Set aside.
  3. Heat the soup pot or Dutch oven on medium heat. 
  4. Add to the pot the onion and 1/4 cup of water. Saute and stir for about 3 minutes until translucent. Add the garlic and saute for 1 more minute. (add more water if this gets too dry so as not to burn the onion and garlic. 
  5. Lower the heat and add the chili flakes, thyme, rosemary, paprika, and pepper. 
  6. Next, add the potatoes, and veggie broth. Mix well.
  7. Add the pureed chickpeas and bring to a boil.
  8. After the soup boils reduce the heat to a simmer and allow to simmer for 20 minutes. 
  9. After 20 minutes give it a stir and see if the potatoes are cooked and the soup is at a thickness that you like. If the soup is too thin, mix in a small bowl 1 tablespoon of cornstarch and 2 tablespoons of cold water, add this to the soup, stir and simmer for 5 more minutes. 

Notes

  • For my onions and potatoes in any soup I like to make the veggies uniform cube by using my Vadalia chopper. 
  • This recipe a no salt no oil recipe. Feel free to saute your onions in olive oil and add salt if you like.
  • Inspired by The Cleaver Meal – Vegan Garlic Chickpea Soup
  • Author: Crafting a Family
  • Prep Time: 30 minutes
  • Cook Time: 35 minutes
  • Category: Soup
  • Method: stove top

Keywords: one pot Creamy Chickpea Potato Soup

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