Benefits of Chickpeas + My Favourite Chickpea Soup Recipe

If you’ve read my chickpea masala recipe you know how much I love chickpeas. Whenever I’m stuck on what to make (or low on groceries), most times I turn to a can of chickpeas to guide me. Chickpeas are rich in flavour and offer a variety of great health benefits.

Chickpea health benefits include…

  • high in fiber (helping lower blood glucose levels)
  • high in protein (boosting energy and supporting neuromuscular health)
  • good source of phosphate and calcium (helping strengthen bones)
  • good source of iron, magnesium, and zinc (supporting collagen production)
  • good source of Vitamin K, C, and B-6  (supporting heart health)

Cooking with Chickpeas

In addition to all the great health benefits, chickpeas are also easy to cook with. And, although there are a number of different types, I gravitate towards the pre-soaked organic canned chickpeas; making them even easier to use (hot or cold). Tons of grocery stores have these available; I recently found a killer deal in Toronto at a local Costco selling 8 can for around $10.00.

Quick tip…

When using canned chickpeas, drain the liquid and rinse the chickpeas right in the can, but be sure to rinse with warm water (not cold or hot). If you rinse with really cold or really hot water you may notice the skins of the chickpeas start to separate. I find a quick 3-time warm water rinse in the can keeps the shells on. Alternatively, if you’re making humus and prefer to remove the shells, rinsing in ice cold water will help pop those shells right off.

My Favourite Chickpea Soup Recipe

When hubby recently asked me to make one of my tasty soups for dinner I was all for the idea but wasn’t in the mood to clean and chop a million different ingredients. So I turned to a can of chickpeas to guide the way!

When it comes to soups, I really love experimenting (you really can’t go wrong!). I was so pleased with the final result of this recipe and that I couldn’t wait to share it on the blog.  It’s perfect for those cozy-cool evenings when all you feel like doing is curling up with a hearty bowl of soup.

I enjoy this chickpea soup  recipe because it’s…

  • super flavourful
  • packed with nutrients
  • dairy/gluten/soy/nut/egg free
  • easy to make
  • adaptable
  • uses a lot of ingredients you most likely have on hand
  • works perfectly with frozen sweet potato if you don’t have fresh

Chickpea Soup Recipe

Course Soup
Cuisine gluten free, vegan
Keyword Chickpea, Soup
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4 medium bowls
Author Fay


  • 3 tbsp olive oil
  • 1 medium onion chopped
  • 1 small garlic glove crushed (or 2 tsp organic garlic powder)
  • 2 tsp sea salt or more if you prefer
  • 1/2 tsp ground black pepper or more if you prefer
  • 1/2 tsp organic paprika powder
  • 1 medium sweet potato peeled and cubed (or 1 cup frozen sweet potato cubes)
  • 3 cups sodium free vegetable or chicken broth
  • 1 1/2 cups water
  • 1 can of organic chickpeas drained and rinsed
  • 1 large tomato diced
  • Handful of fresh chopped Italian parsley
  • Handful of fresh chopped thyme


  • 1 cup frozen chopped green beans


  • In a large pot, on medium-high, add olive oil, onion, garlic and sweet potato. Sautee for 5 minutes. If using frozen sweet potato add it in next step.
  • Add broth, water, s&p, paprika and bring to a boil. If using frozen sweet potatoes add in here. Boil for 10 minutes.
  • Reduce heat to medium. Add in remaining ingredients (chickpeas, tomato, parsley, thyme) and let simmer on medium for additional 15-20 minutes.
  • Taste to see if any more s&p is required.
  • Serve and enjoy!

I can’t even describe how good this chickpea soup smells and tastes! You can also double the batch and store some in a mason jar in the fridge for up to 5 days. If you haven’t tried adding chickpeas to soup before you’ve got to give this recipe a try and let me know your thoughts (share with me in the comment section below or on social media)!

Helping you put wellness first,


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