This vegan chickpea vegetable chowder is satisfying and delicious. It’s made with chickpeas, potatoes and carrot for a bit of a twist on classic vegetable chowder. Blend half the soup for a thick and chunky, hearty soup you’ll want to eat all winter long. This soup is low in fat, gluten-free, oil-free, sugar-free, inexpensive to make and ready in under 30 minutes with basic, everyday ingredients.
Benefits of Chickpeas
Chickpeas, or garbanzo beans, are loaded with protein, iron, zinc, fibre, folate and potassium, making them gram for gram, one very nutritious food . In 2007, the America Institute for Cancer Research published one of the most comprehensives studies on cancer and diet ever done. Their findings resulted in a cancer-prevention recommendation to eat legumes not only on a daily but at every meal! This includes beans (including soy beans), chickpeas, lentils and split peas.
Eating beans at lunch and dinner is easy but what about breakfast? Well, it’s actually very easy too if you get a little creative! How about adding some mashed cannellini beans to your oatmeal, or some black beans to a chocolate smoothie, or trying my chickpea breakfast cookies or sweet potato breakfast bowls?
Then there’s always the classic beans on toast, which you can make a little more interesting by adding mashed avocado. Tempeh, or fermented soybean, is really nice at breakfast too, you can dry-fry it in a pan until crispy.
As for snacks, roasted chickpeas, edamame, hummus and black bean dip all make it easy to include a serving of beans in your day. Shell peas also make a great snack just on their own. Try them in the late spring when they’re in season and at their peak of deliciousness.
Vegan Chickpea Vegetable Chowder
This chickpea vegetable chowder is really easy to make and is great for the end of the week when you might need to clean out the fridge and want to keep things simple and comforting. It takes under 30 minutes to make from start to finish and it keeps well so it can be made in advance and enjoyed for up to 5 days.
It’s made with plenty of nutritious but inexpensive vegetables such as onion, garlic, celery carrots and potatoes making it a good immunity-boosting soup to enjoy throughout the winter. I’d recommend using a yellow-fleshed potato such as Yukon gold but you can also use russet potato. I blended about 1/2 of the soup to give it that creamy chowder consistency but leave plenty of chunky vegetables in every bite.
Let it blend for a while for an ultra-creamy, chowder base for the chunky veggies left behind. I used my Vitamix which resulted in a beautifully smooth soup but any blender works fine, you might just need to let it blend a little longer.
PrintVegan Chickpea Vegetable Chowder
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Prep Time: 10 mins - Cook Time: 20 mins
- Total Time: 30 minutes
- Yield: 5
Prep Time:
Yield:
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Pin RecipeDescription
This hearty soup is a take on classic vegetable chowder. It’s made with a base of chickpeas, carrot and yellow potato for a hearty and satisfying soup that’s full of protein, fibre, vitamins and minerals. This soup is vegan, gluten-free, oil-free and sugar-free.
Ingredients
- 1 heaping cup chopped white onion (175 g)
- 1 cup chopped celery (150 g)
- 4 cloves garlic
- 1 tsp each dried thyme and oregano
- 2 heaping cups peeled and diced yellow potatoes (340 g)
- 2 cups peeled and diced carrots (300 g)
- 4 1/2 cups vegetable broth
- 1 19 oz can chickpeas, rinsed and drained (approx. 2 cups, 330 g)
- 1 tbsp fresh lemon juice
- 1/2 tsp each sea salt and black pepper
- 1/2 cup lightly packed, finely chopped parsley
Instructions
- Cook the onions, garlic and celery in 1/4 cup of the vegetable broth for about 5 minutes. Add more broth if needed so it’s doesn’t stick.
- Add the oregano and thyme, stir and cook for 1 more minute.
- Add the rest of the ingredients except for the parsley and simmer for 15-20 minutes until the potatoes and carrots are tender.
- Transfer about 1/2 the soup to a blender and puree until smooth and creamy.
- Stir in the parsley and serve right away. Any leftovers can be store in the fridge for up to 5 days or in the freezer for up to 3 months.
Nutrition
- Serving Size: 400 g (approx. 1/5th of recipe)
- Calories: 168
- Fat: 2 g
- Carbohydrates: 31 g
- Fiber: 7 g
- Protein: 7 g
Albert Bevia
I could eat this soup everyday during the rest of winter…it is so cold outside! love the touch of thyme and oregano
Jan
You know what I love about your blog (among many things)? I love how you have that little “jump to recipe” button. Keep up the good work, and I’m off to make a couple soups now.
Mia
First time making it… added a little heat. Will make again
★★★★
Deryn
Glad you liked it! Thanks for your comment.
Jodi
Just made this!! so good and simple!
Deryn
Awesome! So glad you liked it!
Freya
This is so so delicious – it is perfect for a cold January day! Also, I absolutely loooove what you’ve served it in.
Deryn
Thanks Freya! So happy you liked it! If found these little bowls at HomeSense, I love them!
Keila Quinones
Not only is this easy to make but it’s delicious! I’ll be making more of it. Love it!
Julie
My son with food allergies loves this soup! So does the rest of my family! Awesome recipe! Thank you!
★★★★★
Deryn
Amazing. So happy you guys enjoy it!
JoAnn Williams
Loved it. I didn’t puree it. Just lightly used a potato masher to loosen the starches in the potatoes which made it thick enough for me.
★★★★★
Deryn
Awesome. Glad you enjoyed it, JoAnn!
Cork
Recipe is great! So easy and so tasty! But you’ve got to tell us where to get the soup crocks in the photos. I rarely get the gotta-have-its as bad as I have for these.
Deryn
haha, I got them at HomeSense actually! Just a few dollars each! Glad you liked the recipe.
Mandi
Making this right now…so excited! What is the measurement in cups for a serving size?
Deryn
I’m not sure how much a serving is in cups. It’s 400 grams per serving if you have a kitchen scale. I’d say roughhhly 2-3 cups?? It makes 5 servings in total, so I guess you could divide it into 5 containers to see how much one serving is, a bit messy but then you would know!
Kinga
I made it tonight and it was delicious! Very filling as well. Goes into my recipe book 🙂
★★★★★
Megan
Just made this for lunch, it is delicious! My husband liked it a lot too, and he’s hit or miss on liking the healthy stuff I make. Definitely going into my regular rotation. Thanks for a great recipe 🙂
★★★★★
Deryn
That’s awesome, Megan. So glad you guys liked and your husband approved!! haha. Thanks for the comment!! I appreciate it.
Steve Luckritz
Excellent soup. Made it and the whole family loved it.
Deryn
Glad to hear it, Steve!
Kori
Thank you for this recipe – it was excellent! I made Julia Child’s French baguettes to go with it and it all fed 4 hungry adults. Super easy to make and especially awesome because I just pulled out my pre-chopped veggies from the freezer and threw in the pot. Awesome!
★★★★★
Deryn
That’s awesome, Kori! So happy to hear that. Sounds amazing with homemade baguettes!