Published: by Stephanie 22 Comments
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An easy Chickpea Soup recipe that comes together in about 30 minutes. And made by using a few pantry staples. Chickpeas paired with fragrant masala seasoning make a hearty delicious soup. Vegan, Gluten free, Healthy, Dairy free.
And soup is always one of our go to meals this time of year!
Along with this Slow Cooker Black Bean Chili!
They're both easy to prepare meals perfect for the cooler months.
And I love that you can make them using easy to find pantry ingredients.
This Chickpea soup recipe is made with pantry staples and a few fragrant seasonings you typically find in garam masala.
What is garam masala?
It's a blend of ground Indian spices. Which usually consists of cumin, coriander, cardamom, nutmeg and cinnamon to name a few.
The blend of all of these seasonings together in this chickpea soup is what makes it special.
This recipe is inspired by an Indian dish called Chana Masala. An Indian dish made with chickpeas and masala.
Ingredients needed
- Chickpeas
- Onion
- Garlic
- Tomato paste
- Fire roasted tomatoes
- Vegetable Broth
- Cilantro
- Jalapeno
- Seasonings- masala seasoning, cumin, ginger, cinnamon and turmeric
How to make this soup
You can find full directions in the recipe card below.
Heat olive oil over medium heat in a large soup pan. Saute the chopped onion and garlic till translucent.
Add in seasonings and stir till fragrant. Mix in remaining ingredients, bring to boil then reduce to simmer for approximately 30 minutes.
Recipe notes, tips and substitutions
I used canned cooked chickpeas in this recipe, but you can use dried chickpeas and cook them yourself if preferred.
There are different types of masala seasonings. I recommend using either garam masala or tandoori masala in this recipe.
Masala is just simply a blend of spices used in Indian cooking.
Other soups you make like
- Vegan Tomato Soup
- Easy Ramen Soup
- Slow Cooker Broccoli Cheese Soup
- Sweet Potato Soup
📖 Recipe
Masala Chickpea Soup Recipe (Vegan, Gluten Free)
This Masala Chickpea Soup recipe is a tasty, healthy dinner perfect to curl up with any night of the week.
Course Dinner
Cuisine Indian
Prep Time 10 minutes minutes
Cook Time 30 minutes minutes
Total Time 40 minutes minutes
Servings 6 servings
Calories 131kcal
Author Stephanie
Ingredients
- 1 tbsp. olive oil
- 1 medium onion diced
- 3 cloves garlic finely minced
- 1 jalapeno diced
- ½ tsp. cumin
- ½ tsp. ginger
- ½ tsp. cinnamon
- ½ tsp. masala seasoning
- ¼ tsp. turmeric
- salt & pepper to taste
- 1 tbsp. tomato paste
- 1 can fire roasted tomatoes 14.5 oz
- 1 ½ cups vegetable broth
- 2 cans chickpeas rinsed and drained 27 oz
- 1 ½ tbsp. fresh chopped cilantro
Instructions
In large dutch oven or soup pan add olive oil over medium high heat.
Add onion and garlic and saute 1-2 minutes until fragrant.
Add seasonings stir and cook another minute.
Add remaining ingredients and bring to boil.
Reduce heat and simmer 30 minutes with lid slightly ajar.
Taste for salt & pepper
optional:
garnish with additional cilantro
Notes
*Nutrition Disclaimer
Nutrition
Serving: 1serving | Calories: 131kcal | Carbohydrates: 18g | Protein: 6.2g | Fat: 3.3g | Saturated Fat: 0.4g | Sodium: 341mg | Potassium: 250mg | Fiber: 4.7g | Sugar: 3g | Calcium: 102mg | Iron: 2mg
Tried this recipe?Mention @applesforcjblog or tag #applesforcj
Updated- originally posted December 2016
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Reader Interactions
Comments
Lorraine Smith
This is sensational! Healthy, satisfying, dense with flavor and easy to put together.
I didn't have roasted tomatoes on hand so I used a 750 gram box of diced tomatoes. I made sure to remove all the seeds, the ribs and the tip of the jalapeño to get the flavor while taming the heat. I mashed one can of the garbanzos and added the second one whole. Finally, I offered a squeezable sour cream at the table because I firmly believe dairy has a magical property to bring all the flavors together in Indian food.
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Stephanie
Thanks for the lovely feedback Lorraine! 🥰
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Platter Talk
This healthy combination sounds incredibly enticing! The combination of flavors are just beautiful.
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brandidcrawfordgmailcom
This looks so comforting! Perfect for nights in.
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sue | theviewfromgreatisland
See AlsoHomemade Sriracha RecipeI'm always looking for exciting new meatless meals, love this one! We're on the same healthy bean page today!
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silviamagda
I loooove chickpea stews, I tried different variations and I really want to try this masala one. It's on my to-do list.
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maria @ close to home
This would be a great recipe for Lent on Fridays. I will have to try this as I have never cooked with some these ingredients before
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Stef
I know what you mean about the weather. It was really cold here but today got warm again..Crazy weather for sure. And I have definitely been into the soups and stews as well. Thanks Cheyanne and sending three bowls your way for sure..maybe even four 🙂
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Cheyanne @ No Spoon Necessary
The past few days here have certainly FELT like winter... well, up until today when it got warm again. Crazy weather. Anyways, I have been eating ALL the soups humanly possible and I ADORE chickpeas, so this stew has my name written all over it!! Looks absolutely delicious and loaded with flavor!! I'll take three bowls, please! 😉 Cheers!
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Stef
Thanks Tracy and sleeping in on cold mornings is on the top of my list as well 🙂
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Tracy | Baking Mischief
My favorite winter things are rainy days, sleeping in on cold mornings, and hot chocolate, but I think I could definitely find a place on my list for this soup. It looks sooooo good, and exactly the sort of thing to eat to take the chill off your bones. 🙂
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Luci {Luci's Morsels}
Chana masala is one of my favorite Indian flavored dishes! This chickpea masala stew sounds like a great twist on those same delicious flavors. I can't wait to try it out!
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Stef
Thanks Luci! Hope you get a chance to try this 🙂
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Garlic + Zest
I love the spices you've used in this dish -- I can almost taste the tingle on my tongue!
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Stef
Thanks Lisa!
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Michelle @ Vitamin Sunshine
I love heavily spiced dishes like this in the cold weather. So comforting and warming.
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Natalie
This stew looks so warm and comforting. Perfect for cold days we have here in Croatia 😉 I love spices you used - cinnamon, ginger, turmeric... sooo full of flavours. Delicious!
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Stef
Thanks Natalie!
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Stef
Yes Debi and it is really simple. Hope you Enjoy 🙂
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Debi at Life Currents
I love chickpeas! When I ate mat and worked at a restaurant, they served a delicious chicken masala. I do miss it! Now I can make a veggie version at home.
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Ashley@CookNourishBliss
I have been making stews and soups like crazy lately! This sounds fantastic! I can never turn down soup with chickpeas!
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Stef
Me too Ashely! Thanks and I couldn't turn down chickpea soups either 🙂
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