Updated: Jan 17
Learn how to make this easy and delicious chickpeas and potatoes soup that is 100% vegan and gluten free!
Soaking time: 8 to 12 hours
Prep time: 10 minutes
Cooking time: 1 hour and 30 minutes
Serves 4 to 6 people
Dairy/Soy/Gluten free and Vegan
Greece holds a special place in my heart. I toured the Greeks isles in 2009 and fell in love with the people, history, landscape, and food. There is something pure about Greek cuisine: fresh ingredients from the earth and sea, wonderful herbs, and...lemons.
I came across this recipe while doing research for my blog. It seemed to be the most traditional recipe out there. I tried it, loved it, and now I think you should make it as well!
This soup is so simple and full of wonderful flavors. One pot is all you need. It is vegan, vegetarian, gluten free, full of fiber and protein, low in cholesterol, and great source of minerals and vitamins.
What is the flavor profile of this soup?
Nutty with lemony notes. Fresh and light.
What are the ingredients needed to make this soup?
Dry chickpeas, carrots, potatoes, celery, onions, garlic, bay leaves, lemons, thyme, oregano, vegetable stock, salt & pepper, crushed red peppers, and parsley for garnishing.
What else will I need to make this one?
A large bowl to soak the chickpeas overnight, a large pot to cook the soup in, a knife, and a cutting board.
Can I make substitutions?
I would not recommend it. Do not use canned chickpeas. They will fall apart and add unwanted chemicals, left over from the canning and preservation process, to the soup. The goal is to have a fresh product without preservatives or other chemicals.
What are Chickpeas?
Chickpeas (Cicer arietinum L.) are a type of legume in the same family as kidney beans and peanuts. They're also called garbanzo beans. They have a buttery, nutty flavor and creamy texture. In the U.S., we often see the Kabuli variety, which are tan, round, and slightly larger than a pea. In the Middle East and India, the Desi variety is more common. These are smaller, darker, and less round than Kabuli chickpeas.
The earliest known use dates to 3500 B.C. in Turkey and 6970 B.C. in France. Today they’re grown in more than 50 countries. India produces more chickpeas than any other country in the world.
Are Chickpeas good for me?
Chickpeas help control blood sugar. Canned and dried chickpeas have a low glycemic index. This means your body absorbs and digests them slowly. Also, they have a type of starch that digests slowly, called amylose. Both of these things help keep your blood sugar and insulin from going up too fast. This is good for people with diabetes.
They help with digestion. Chickpeas are high in dietary fiber, especially a soluble fiber called raffinose. The good bacteria in your gut breaks this down so your colon can digest it slowly. Studies have found that eating more chickpeas can help make bowel movements easier and more regular.
They can help lower cholesterol. Soluble fiber is good for more than gut health. It can lessen your total cholesterol and your LDL (“bad”) cholesterol. This lowers your risk of heart disease. Studies have shown that you can lessen your total cholesterol if you add chickpeas to your diet.
They may lower your cancer risk. When you eat chickpeas, your body makes a short-chain fatty acid called butyrate. In studies, butyrate is shown to help get rid of sick and dying cells. This may lower your risk for colorectal cancer. Chickpeas have other cancer-fighting compounds, too, such as lycopene and saponins.
They give you stronger bones. Chickpeas and other legumes have calcium, magnesium, fiber, and other nutrients for strong bones. But be sure to soak them first to get rid of things called phytates, which can get in the way of your body absorbing the calcium in chickpeas.
They could boost your mental health. Chickpeas have choline, a nutrient that helps make important chemicals for memory, mood, muscle control, and other brain and nervous system activity.
1 pound of dry chickpeas
4 sticks of celery
1 large yellow onion
6 cloves of garlic
4 -6 small yellow potatoes
2 bay leaves
8 cups of Swanson Gluten Free Vegetable Broth
Salt & Pepper
Crush red peppers
1 tablespoon of fresh thyme
1 tablespoon of fresh oregano
Parsley for garnish
Step 1: Soak the Chickpeas Overnight
Rinse the chickpeas and remove any foreign objects or solids.
Place them in a large bowl and add 10 - 12 cups of water.
Cover and let then soak overnight or for 8 to 12 hours.
Step 2: Prep the vegetables
Peel the carrots and cut in halves. Chop into small pieces.
Wash and cut the potatoes in halves. No need to peel them
Wash and cut the celery into small pieces.
Peel the onion and dice finely.
Peel and mince the garlic.
Step 3: Make the Soup
Drain the chickpeas and give them another rinse. Set aside.
In a large pot over medium high heat, add 1/4 cup of olive oil.
Once the oil is ready, add the onions, garlic, celery, potatoes, and carrots. Cook for 5 minutes.
Add the chickpeas, bay leaves, thyme, and oregano. Cook for 2 minutes.
Add the vegetable broth. Bring to boil and reduce heat to simmer. Cover with lid. Cook for 1 hour and 20 minutes or until the chickpeas as "al dente". Do not overcook the chickpeas. They will become soft and mushy. As the chickpeas cook they release a foam that forms a “skin” at the soup’s surface. Make sure you scoop that out.
Once the time has elapsed, season with salt and pepper. Add 1/2 teaspoon of crushed red peppers and the juice of the lemons. Stir well.
Remove from heat, serve, and garnish with chopped parsley.
Printable PDF Recipe File below: