Chickpea Soup Recipe: Learn 3 Chickpea Soup Variations

Chickpea soup is a protein-packed soup consisting of chickpeas and assorted veggies cooked in a veggie or chicken broth. While there are many variations on this popular bean soup, the star of the dish is always the chickpea, a mid-sized, wrinkled member of the legume (or Fabaceae) family, sometimes referred to as a “pulse.”

While most chickpea soups are a gluten-free, vegetarian, or vegan staple, they can also contain meat, like chicken or lamb. Popular chickpea soup variations include Italian minestra di ceci, tomato-forward Moroccan harira, and curried chickpea soup, a staple in Southeast Asia that features coconut milk, lemongrass, and ginger.

Like all soup recipes, its components vary by region, family tradition, and personal preference, but chickpeas are an agreeable sort of legume. A handful of leafy greens, like kale or chard, lentils or whole grains, pasta, or diced vegetables like sweet potato or winter squash are always welcome.

1. 1. Italian minestra di ceci: Also known as zuppa di ceci, this Italian soup features chickpeas in an aromatic vegetable broth consisting of cabbage, carrots, celery, garlic, and onions. Depending on the region, it may also include tomato, or contain pieces of seafood like salt cod or hearty vegetables, like artichokes and potatoes, and a dusting of parmesan cheese on top.
2. 2. Moroccan harira: Seasoned with turmeric, cumin, harissa, and lemon, this hearty and bright tomato-based soup is a typical break-fast meal for Ramadan or Yom Kippur.
3. 3. Curried chickpea soup: Curried chickpea soups draw on the flavors of Southeast Asia, infusing the chickpeas with creamy coconut milk, herbaceous lemongrass, ginger, fresh cilantro, curry paste, and lime.

Consider these tips when crafting your next chickpea soup:

1. 1. Using fresh, dried chickpeas versus canned. You’ll need to cook dried chickpeas for one hour—pre-soaking is optional—while canned chickpeas are ready to use after a quick drain and rinse. (Save the aquafaba, the liquid in the can, for substituting egg whites in vegan treats.)
2. 2. Smash a few chickpeas for a creamier texture. Use a wooden spoon or spatula to crush a few chickpeas as they cook—their creamy insides will give the resulting soup more body, closer to velvety stew territory.
   
3. 3. Allow the flavors to meld. While canned chickpeas are technically cooked, they will take time to soak up all the soup’s flavor and turn fall-apart tender—anywhere from 30–40 minutes on average. Taste it often, testing chickpeas for desired consistency.