Vegan Chickpea Vegetable Chowder
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, fiber, 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 soybeans), chickpeas, lentils and split peas.
How to Eat Chickpeas
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.
Related Recipes
- Vegan Sweet Potato Corn Chowder
- Vegan Potato Leek Soup
- White Bean Kale Soup
- Curried Lentil Soup
- Creamy Cauliflower Wild Rice Soup
Vegan Chickpea Vegetable Chowder
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Prep Time: 10 mins
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Cook Time: 20 mins
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Total Time: 30 minutes
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Yield: 5 1x
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Category: Soup
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Method: Stovetop, Blender
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Cuisine: American
- Diet: Vegan
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
- Add the onion, garlic and celery to a large soup pot with 1/4 cup of the vegetable broth and cook over medium heat for 5-6 minutes until softened and fragrant.
- Stir in the oregano and thyme and cook for a couple more minutes, stirring often.
- Add everything else, except for the parsley, bring to a light simmer and cook for 15-20 minutes, uncovered, until the potatoes and carrots are fork tender.
- Transfer about 1/2 of the soup to a blender and blend until completely smooth and creamy. Make sure you allow the steam to escape as you’re blending.
- Pour the blended soup back into the pot with the unblended portion.
- Stir in the parsley, season with salt and pepper, if needed, and serve right away.
Nutrition
- Serving Size: 400 g (approx. 1/5th of recipe)
- Calories: 168
- Fat: 2 g
- Carbohydrates: 31 g
- Fiber: 7 g
- Protein: 7 g
Keywords: oil-free, healthy, easy, quick, fall, winter
So deliciously delish! Easy easy peasy recipe and the flavour profile is insane – so good!
I used a ninja blender to cream half the soup and the consistency was a bit grainy (vs smooth) in texture but I think this might be because of the blender?! Or potatoes in general. Not sure. I know the ninja blender doesn’t smoothly blend my smoothies so might be the same here. Great recipe, thanks!
★★★★★
Ya, that would be the blender. I used a Vitamix which does an amazing job at making it super smooth. Glad you enjoyed the flavour!
Made this flavourful soup and shared with my daughter. This is one of my go to soups. It’s just a bowl full of goodness!
★★★★★
Awesome, Helen! I’m so glad you enjoy it. Thanks for the kind review!
I made this chowder and it was very flavorful and satisfied my urge for a milk based chowder that I have been longing for but avoiding. It is my favorite recipe so far from Running on Real Food. But I have only tried a few. I plan trying a lot more. Not disappointed yet.
Glad you enjoyed it! I hope you find some more recipes you enjoy.
This recipe is really good, I’ve made it several times. Nice balance of flavor. I notice you suggest freezing batches. I’ve never been able to successfully freeze potatoes, the texture just isn’t good once they’re frozen. What do you know that I don’t?
★★★★★
Do you think I could use sweet potatoes instead of yellow potatoes? That’s what I have in my fridge…
You can. The cooking time and texture will be a bit different but the recipe will work. I haven’t tried it though so I can’t guarantee how it will come out. Let me know if you make it!
If I want to make the vegan chick pea chowder in an Instapot, do I make any changes in the recipe?
Thanks
I just made it in an Instant Pot today. Just use a little less broth since none of it will evaporate. I did it on high pressure for 15 min, then you can either do a quick release or a natural release for 10-15 min depending on how soft you like your vegetables.
★★★★★
Love this recipe. Thank you.
★★★★★
This soup was so cheap and easy to make – and, even better, my 3-year-old ate her whole bowl!!!
★★★★★
Haha, so glad it passed the 3-year olds test! They’re tough critics. So happy you guys enjoyed it.
Absolutely delicious and perfectly filling! My entire family loved this chowder. Will definitely make over and over again.
★★★★★
Awesome! So glad you enjoyed it Karen. Thanks for the review!
I have made this countless times! I always seem to have the ingredients on hand and it is simply delicious!
★★★★★