Nutritious and Flavorful Vegan Chickpea Soup

It’s time for my world famous chickpea soup.  Okay, maybe regionally famous?

Truthfully, I have served this soup to many friends and relatives who would categorize themselves as meat eaters.  Nearly every single one of them has given this soup two enthusiastic thumbs up!

I created this recipe probably 20 years ago.  I love the flavor of rosemary and lots of garlic.  This soup features both flavors in a base of chickpeas and tomatoes. 

The result is a flavorful, colorful, healthy bowl of goodness that will keep you feeling satisfied and full for hours!  It contains not one once of cholesterol, but does have 17.6 grams of protein and 12 grams of fiber per 1 1/2 cup bowl!

This chickpea soup features:

  • carrots
  • celery
  • onion
  • garlic
  • rosemary
  • no salt seasoning
  • Italian seasoning

We’ll add these to water, a large can of crushed tomatoes and 4 cups of chickpeas.


  • 4 cups raw chickpeas (rinsed and sorted)
  • 3 cups carrots – diced
  • 1.5 cups celery – sliced
  • 2 cups onion – chopped
  • 4-5 cloves garlic – finely chopped (I like a LOT of garlic!)
  • 1 large can – crushed tomatoes (I use a no salt brand)
  • 1 Tbsp. Italian seasoning
  • 1 Tbsp. Dried Rosemary
  •  1 Tbsp. no salt seasoning ( I like Trade East Zesty Country)
  • 10 cups water or vegetable stock
  • Fresh cracked black pepper – to taste


Rinse and sort the chickpeas.  If using a pressure cooker or slow cooker, go ahead and add to the pressure cooker.  If using stovetop method, soak the beans overnight in 10 cups of water.  These beans expand a lot when soaked.  So, be sure to use a large enough container when soaking.  The next morning, drain off soaking water before continuing with the recipe.    

Chop veggies and add to pot.  Add the seasonings.  Add the water at the end, so that you don’t overfill your pot.  This recipe fills my 8 quart pressure cooker exactly up to the maximum fill line.  

Cooking methods:

  • Pressure cooker:  30 minutes with natural pressure release.
  • Slow cooker:  4-5 hours on high or 8 hours on low.  This fills an 8 qt. crockpot to the top.  
  • Stove top:  Bring to boil and then simmer for 90-120 minutes until beans are soft and veggies are tender. 

Pass the pepper, so that guests can add freshly cracked black pepper to their individual taste. 

Yields 10 – 12 servings – 8 quarts


4 thoughts on “Nutritious and Flavorful Vegan Chickpea Soup”

  1. I love this soup! Next time I make it I may add some kale or spinach but it doesn’t need it. It’s really satisfying as is. Thank you for sharing this recipe!

  2. I have a stockpile of canned garbanzos/chick peas. Can I use those and if so, how many cans and how would it change the cook time? Planning to make it in a crock pot. Thank you! This looks so good!

    • Yes, you can. I use about 6 cups of beans. So, that’s 3 cans. I’ve substituted canned beans. You only need to pressure cook it long enough to cook the veggies. That would be about 10-12 minutes. I would try 10 minutes and let the pressure naturally release. Remember, the canned beans will contain sodium, too. If you’re on a sodium restricted diet, rinse the beans and you’ll cut the sodium content in half.


Leave a Comment