Get in touch
+44 7908290629
rose@thevegannutritionist.co.uk
Creamy Chickpea & Potato Soup
Why You’ll Love This Recipe
So, why exactly should you try this recipe? You’ll instantly fall in love with the soup, and for a number of reasons.
Easy to Make
This soup uses simple (and wholesome!) ingredients, and the recipe steps are relatively easy. No compromise on the flavour, though 😋
Plant-Based
Seasonal soups are all around—but there’s something special about a chickpea soup that’s equally delicious + big on health benefits. My recipe uses only plant-based ingredients, and is perfect for vegan lifestyles.
Comfort Food
On a chilly winter evening, most of us look towards comfort food. Bonus points if it’s a warm hug in a bowl.
Nutritional Benefits of Chickpea and Potato Soup
What’s all the rave about? What exactly does chickpea and potato soup do for your body—apart from releasing the happiness hormone?
Let’s see all the nutritional benefits packed in this delicious soup.
Chickpeas for Protein
Chickpeas—or their other name, garbanzo beans—are full of protein, iron, and zinc. They are a legume like lentils (and all other beans).
Chickpeas are a delicious form of plant-based protein; they’re rich, creamy, and have a mild flavour.
In one can of chickpeas, you can expect:
Carbs 61 grams
Protein 19 grams
Fat 6 grams
Calories: 364
Another benefit of chickpeas we’re utilizing here is their fibre content. Fibre is fulfilling—and can keep you full for longer periods.
Chickpeas also have a low glycaemic index, so your body will digest them slowly and they can help you reduce insulin resistance. This means this soup will keep that tummy filled and keep hunger pangs away, whilst also reducing your risk of diabetes. Especially great if you’re pursuing a weight loss diet!
Potatoes for Carbs
I don’t blame you if you’re hesitant about using potatoes. They do get a bad rep sometimes. But if used the right way, they can benefit your body in so many ways!
Potatoes are full of antioxidants. They can also supply vitamins and minerals—including vitamin C, B6, and potassium. Together, all these nutrients improve your overall health.
Potatoes, too, are a good source of fibre. So, they can keep you feeling full for longer.
Onions and Garlic—the Dynamic Duo
We often add this duo to enhance the flavours of our meals, but did you know they hold so many health benefits, too?
Garlic can boost your immune system and help you fight off those germs. Onions, on the other hand, are packed with antioxidants. They can also benefit your heart health.
The Power of Fresh Herbs
Aromatic herbs easily make their way into any soup. After all, they add depth to the flavours! But despite their minimal presence, they can have BIG benefits.
Rosemary contains phytochemicals—these can improve your eye health. Plus, it has plenty of anti-inflammatory compounds (which can help fight the inflammation in your body).
On the other hand, sage has vitamins A and C—along with other antioxidants—that can reduce your risk for diseases. Sage can also boost your brain and digestive health.
We saw the benefits; now, what ingredients do you need to put together a delish chickpea and potato soup?
Let’s list them in a compact way below—
- Cooked chickpeas, surely you have some tins stored right?
- Potatoes, a staple in any kitchen, grab a couple of those!
- Veg stock cubes, I like using low sodium, add two of those to freshly boiled water.
- Rosemary and sage, bonus point if fresh and you have them growing in your garden!
- Onion and garlic, I often use powdered in this recipe to keep it oil-free, but you can use fresh and prepare as you usually would, if you prefer.
Creamy Chickpea & Potato Soup Recipe
Found all those from your larder, didn’t you? Once you have them out on the counter, use the following steps to make this bowl of comfort:
Serves 4
INGREDIENTS
- 800g cooked chickpeas, rinsed and drained
- 2 medium potatoes, peeled and evenly cubed
- 750ml veg stock, (two low sodium stock cubes dissolved in boiled water)
- 1 tbsp fresh mixed herbs, (I used rosemary and sage)
- 1/2 tsp garlic powder
- 1 tsp onion powder
- Salt and pepper to taste
To serve:
- Sourdough bread
- Vegan butter
- Fresh basil for garnish
METHOD
- Blend half the chickpeas with 250ml water.
- Add chickpeas, potatoes, herbs, onion, garlic, and veg stock to a big pot and bring to a boil, turn down to a gentle simmer and bubble away stirring frequently until the potatoes are softened, around 15- 20 minutes depending on size of potato, (add more water if the soup is looking a bit dry or sticking to the bottom of the pan).
- Taste and season with salt and pepper.
Serve with toasted thick and crispy bread and vegan butter. 😋
Store leftovers in the fridge for up to 5 days, reheat well before serving.
Enjoy!
Let’s Get Fit 🤝
You’ve got your delish soup, but the story doesn’t end here.
One bowl of soup is a good start to a healthy lifestyle. Give yourself a pat on the back for that!
If you’re looking to move a few steps further, I am here to help.
Send me a message below and get in touch. I would be happy to assist you with your goals!
Share this Post!
Reach out by sending me an email
Need assistance with your diet or health goals? I'm here to help. Send me a message and I'll be in touch.
-
![4-Week Vegan Weight Loss Meal Plan | Plant Based Diet For Weight Loss]()
![4-Week Vegan Weight Loss Meal Plan | Plant Based Diet For Weight Loss]()
4-Week Vegan Weight Loss Meal Plan | Plant Based Diet For Weight Loss
SKU 00001Buy Now£50.00 £50.00 -
![4-Week Vegan Meal Prep Meal Plan | Plant Based Meal Prep]()
4-Week Vegan Meal Prep Meal Plan | Plant Based Meal Prep
SKU 00020£50.00Buy Now -
![4-Week Vegan Low-Histamine Meal Plan | Low Histamine Vegan Recipes]()
4-Week Vegan Low-Histamine Meal Plan | Low Histamine Vegan Recipes
SKU 00030£50.00Buy Now -
![4-Week Vegan High Protein Meal Plan | High Protein Vegan Plan]()
![4-Week Vegan High Protein Meal Plan | High Protein Vegan Plan]()
4-Week Vegan High Protein Meal Plan | High Protein Vegan Plan
SKU 00019£50.00Buy Now -
![4-Week Vegan Baby Led Weaning Meal Plan | Vegan Weaning Recipes]()
![4-Week Vegan Baby Led Weaning Meal Plan | Vegan Weaning Recipes]()
4-Week Vegan Baby Led Weaning Meal Plan | Vegan Weaning Recipes
SKU 00015Buy Now£19.99 £29.99 -
![5-Day Vegan Christmas Meal Plan | Easy Vegan Christmas Recipes]()
5-Day Vegan Christmas Meal Plan | Easy Vegan Christmas Recipes
SKU 00018£20.00Buy Now -
![2-Week Vegan Low-Carb Meal Plan | Vegan Low Carb Diet]()
![2-Week Vegan Low-Carb Meal Plan | Vegan Low Carb Diet]()
2-Week Vegan Low-Carb Meal Plan | Vegan Low Carb Diet
SKU 00012Buy Now£19.99 £29.99 -
![8-Week Vegan Weight Loss Meal Plan | Healthy Vegan Diet Program]()
![8-Week Vegan Weight Loss Meal Plan | Healthy Vegan Diet Program]()
8-Week Vegan Weight Loss Meal Plan | Healthy Vegan Diet Program
SKU 00009Buy Now£54.99 £70.00 -
![8-Week Fast 800 Vegan Weight Loss Meal Plan | Quick & Easy Weight Loss Diet]()
![8-Week Fast 800 Vegan Weight Loss Meal Plan | Quick & Easy Weight Loss Diet]()
8-Week Fast 800 Vegan Weight Loss Meal Plan | Quick & Easy Weight Loss Diet
SKU 00033Buy Now£64.99 £75.00 -
![12-Week Vegan Weight Loss Meal Plan | Vegan Weight Loss Diet]()
![12-Week Vegan Weight Loss Meal Plan | Vegan Weight Loss Diet]()
12-Week Vegan Weight Loss Meal Plan | Vegan Weight Loss Diet
SKU 00010Buy Now£79.99 £99.99 -
![Beginners Vegan 4-Week Meal Plan | Easy Healthy Vegan Meal Plan]()
Beginners Vegan 4-Week Meal Plan | Easy Healthy Vegan Meal Plan
SKU 00024£44.99Buy Now -
![Budget Vegan 4-Week Meal Plan | Low Cost Vegan Recipes]()
Budget Vegan 4-Week Meal Plan | Low Cost Vegan Recipes
SKU 00025£34.99Buy Now -
![4-Week Raw Food Cleanse | Raw Vegan Meal Plan]()
![4-Week Raw Food Cleanse | Raw Vegan Meal Plan]()
4-Week Raw Food Cleanse | Raw Vegan Meal Plan
SKU 00013Buy Now£44.99 £50.00 -
![7-Day Juice Cleanse | Juice Detox | Juice Diet]()
7-Day Juice Cleanse | Juice Detox | Juice Diet
SKU 00011Buy Now£19.99 £40.00 -
![7-Day Smoothie Cleanse | Smoothie Detox | Smoothie Cleanse For Weight Loss]()
7-Day Smoothie Cleanse | Smoothie Detox | Smoothie Cleanse For Weight Loss
SKU 00014Buy Now£14.99 £19.99 -
![Personalised Detox Programme | Detox Diet Program]()
Personalised Detox Programme | Detox Diet Program
SKU 00032£300.00Buy Now
How a Plant-Based Diet Can Alleviate Symptoms of Autism: The Vegan Solution
Craving a delicious vegan dish? Here is a simple recipe for chipotle tempeh Mexican bowl—perfect for those cravings!
Learn how to build a balanced vegan meal plan for weight loss with this comprehensive guide. Discover essential nutrients, practical tips for meal prepping, and delicious recipes designed
to help you shed pounds while staying healthy and energized.
Start your journey to a healthier you today!
Hey chocolate lovers, happy World Chocolate Day! What better way to celebrate than by diving into the amazing health benefits of vegan chocolate?
Looking for a plant-based salad that’s packed with flavour—and nutrients? This vegan tuna mayo salad with red rice will be your new favourite!
This article explores effective vegan hair loss solutions focusing on diet, supplements, and lifestyle changes that can help promote hair growth and prevent further loss.
Looking for a healthy, plant-based lunch option? Click here to learn all about my foolproof recipe for tofu noodle stir-fry with kimchi!
Looking to add something healthy to your diet? Click here to learn all about this delicious rainbow salad bowl with chickpeas, slaw, and a minty yogurt dip!
Organic vegan foods play a crucial role in preventing and managing diseases. They are rich sources of vital nutrients that support immune function, cardiovascular health, and overall well-being.
This article shares the testimony of a client who sought relief from the painful and debilitating symptoms of gout by adopting a whole food plant-based diet.
