Soups

January 4, 2021

Plant-Based Garlic Cilantro Soup with Chickpeas

Plant-Based Garlic Cilantro Soup with Chickpeas is a simple soup made with vegetable stock, vegan cilantro pesto, and chickpeas. Completely dairy-free and vegan, with a gluten-free option!

Plant-Based Garlic Cilantro Soup with Chickpeas

Cold weather calls for tons of tasty soup recipes!

If you're looking for soup, you've come to the right place. I've got tons of delicious soups on this blog! You can check out the "soup" section in the top menu OR scroll to the bottom of this post for a list of my favorite soups.

Don't scroll too fast though, this Plant-Based Garlic Cilantro Soup with Chickpeas is a good one! It's a tasty soup with minimal work and maximum flavor.

Recipe Features

  • Dietary needs – this recipe is plant-based, oil-free and sugar-free, with an easy gluten-free option
  • Great for meal prep – make in advance for healthy, warm meals each day of the week
  • Main or Side – eat this soup as a side or enjoy a large bowl as a full meal

Plant-Based Garlic Cilantro Soup with Chickpeas

Ingredients

  • Cilantro: The key to great flavor in this soup is the cilantro pesto. Make sure to buy fresh cilantro and use it within a few days of purchase.
  • Nutritional Yeast: Despite the weird name, nutritional yeast is a tasty flaky substance that adds a great cheesy flavor - perfect for making pesto.
  • Jalapeño: This hot pepper adds some spice to the soup. You can use fresh or freeze dried jalapeño.
  • Lemon Juice: For a bit of citrusy tang, lemon juice will add flavor to the pesto. We'll also use it to adhere paprika to the bread.
  • Smoked Paprika: Smoked paprika adds a sweet, smoky flavor. We'll add some to the soup and use some to coat some bread. The paprika flavor on the bread elevates the flavor SO much.
  • Vegetable Stock: Stock is the base of this soup. Make sure to buy a stock instead of a broth for this recipe - stocks tend to have more flavor. When looking for a stock, be sure to find a brand with no added sugar, no added salt, and no preservatives. I prefer the Kitchen Basics brand.
  • Bread:  You can use whatever bread you'd like - I used a mini French bread loaf for these pictures. If you are gluten free, make sure to buy a gluten-free bread. Whatever bread you choose, make sure you can tear it into pieces, like a crouton.
  • Garlic Cloves: The savory, umami flavor of garlic is necessary in this soup.
  • Chickpeas: I used canned chickpeas. Try to find a salt-free brand. If you want to add more salt as you taste the soup, feel free. We just want to avoid TONS of added salt.

Plant-Based Garlic Cilantro Soup with Chickpeas

How to make Plant-Based Garlic Cilantro Soup with Chickpeas

Step 1. In a food processor, combine the cilantro, nutritional yeast, jalapeño, 1 Tablespoon lemon juice, and 1/2 teaspoon of the paprika. Process until finely chopped, adding 1/3 cup of vegetable stock to form a smooth paste.

Step 2. In a small bowl, toss the bread with the remaining teaspoon of lemon juice and remaining 1/2 teaspoon of paprika. Toast in a large pot or Dutch oven, stirring occasionally, until browned on the outside.

Step 3. When the bread is toasted, remove the croutons from the pot and set aside.

Step 4. In the same pot, cook the garlic over medium heat for 1 minute, using a splash of vegetable broth to keep it from burning. Add the remaining vegetable stock and the chickpeas and bring to a simmer. Cook until everything is heated through.

Step 5. Remove from the heat and stir in the cilantro mixture. Season with salt and pepper.

Step 6. To serve, ladle soup into a bowl, top with the croutons, and sprinkle with additional paprika. Enjoy!

Plant-Based Garlic Cilantro Soup with Chickpeas

Recipe Prayer

Thank you God for this meal. We are grateful for the abundance that you give us. Amen.

Preparation and Storage

Preparation: If you want, you can toast the bread ahead of time. The bread will harden if it's left out, but it will soften back up when added to the soup.

Don't prep the pesto ahead of time. Herbs go bad very quickly, so you'll want to make the pesto right before you make the soup.

Storage: Store this Garlic Cilantro Soup in an air-tight container in the fridge. It will last a week or so.

Related Recipes

Soup is the best! Check out some of my favorite vegan soups:

Tried this recipe?

Please leave a review in the comments section below. You can also stay in touch with me on social media by following me on Instagram, Pinterest, and TikTok or by subscribing to my newsletter.

**This post contains affiliate links, for more information see my disclosure here.

Plant-Based Garlic Cilantro Soup with Chickpeas

Plant-Based Garlic Cilantro Soup with Chickpeas is a simple soup made with vegetable stock, vegan cilantro pesto, and chickpeas. Completely dairy-free and vegan, with a gluten-free option!

Author:

Elizabeth

Serves:

6

Prep:

10

min

cook:

25

min

total:

35

min

Ingredients

  • 2 Cups Lightly Packed Fresh Cilantro, roughly chopped
  • 1/4 Cup Nutritional Yeast
  • 1-2 Teaspoons Fresh or Freeze Dried Jalapeño, chopped
  • 1 Tablespoon + 1 Teaspoon Lemon Juice, divided
  • 1 Teaspoon Smoked Paprika, divided
  • 6 1/3 Cups Vegetable Stock, divided
  • Gluten-Free Bread of Choice, torn into bite-sized pieces
  • 8 Medium Garlic Cloves, roughly chopped
  • 2 15 Ounce Cans Chickpeas, drained and rinsed

Instructions

  1. In a food processor, combine the cilantro, nutritional yeast, jalapeño, 1 Tablespoon lemon juice, and 1/2 teaspoon of the paprika. Process until finely chopped, adding 1/3 cup of vegetable stock to form a smooth paste.
  2. In a small bowl, toss the bread with the remaining teaspoon of lemon juice and remaining 1/2 teaspoon of paprika. Toast in a large pot or Dutch oven, stirring occasionally, until browned on the outside.
  3. When the bread is toasted, remove the croutons from the pot and set aside.
  4. In the same pot, cook the garlic over medium heat for 1 minute, using a splash of vegetable broth to keep it from burning. Add the remaining vegetable stock and the chickpeas and bring to a simmer. Cook until everything is heated through.
  5. Remove from the heat and stir in the cilantro mixture. Season with salt and pepper.
  6. To serve, ladle soup into a bowl, top with the croutons, and sprinkle with additional paprika. Enjoy!

Thanks for contributing to our community! Your comment will appear shortly.
Oops! Something went wrong while submitting the form.
September 5, 2022
Sara
I get most of my recipes from youtube. I would love to see you on there. I didn't see a link for a youtube channel, just wanted to ask to be sure. God bless hon and thanks for this tasty recipe.
Hi Sara - thanks so much for your kind words. I am starting to post more on YouTube (I currently only have a few videos posted) but here's the link to my channel if you'd like to check it out: https://www.youtube.com/channel/UCl2QgTWxlePeiezIu6l_BUg -Elizabeth
August 17, 2022
Katherine
THIS LOOKS DELICIOUS! DID YOU USE FIRE-ROASTED TOMATOES?
Hi Katherine - yes, I did use fire-roasted tomatoes when I photographed this recipe. I don't call for fire roasted in the recipe because it's intended to be a basic, use-in-anything type recipe. But it does taste delicious with the fire roasted tomatoes! -- Elizabeth
August 15, 2022
Cat Lewis
Hello - Is there a way to PIN this recipe? Thanks.
Hi Cat - yes, I just fixed an error on the site. You should be able to see a button above the very first image on the page that will allow you to pin the recipe. Let me know if you're still having trouble.
August 12, 2022
Allison Macfarlane
As someone who has pretty much never successfully scrambled tofu - this was the best scrambled breakfast dish I've ever had - better than eggs and the seasoning is truly delicious!!
Oh, amazing! So glad to hear it went well :) This is definitely one of my favorites - thanks for sharing your kind words! -- Elizabeth
August 4, 2022
Mary Merkelhess
The pesto is lovely! So happy to avoid the cheese and oil.
Hi Mary - So glad you like the pesto! I'm also happy to avoid the cheese and oil :) Thanks so much for your kind words!
July 21, 2022
Debra
I enjoy reading through your recipes and will be trying a few later in the week. I especially like the prayers at the end of each recipe. It reminds me to be grateful God provides me with so many beautiful and nourishing fruits and veggies.
Hi Debra - thank you so much for your kind words! I can't wait to hear how it goes when you try some of the recipes :)
June 22, 2022
Vickie
I really enjoyed this recipe. Fits PERFECTLY in my allergy to foods world. I used Ripple milk and no sugar added SunButter. Was truly surprised at how quickly the recipe came together! Thank you!
Hi Vickie - I'm so glad you enjoyed this recipe and that it works with your allergies. Thanks so much for leaving a comment with your kind words!
June 21, 2022
Linda Casados
It's close to my bedtime, but I've been thinking about making this recipe all day, so I made it just now. After all, it only takes 15 minutes! I used what I had, so I made a few minor substitutions...white beans for cannellini, purple basil from my garden, red onion for more color, and date syrup for maple. I took a bite before putting it in the fridge for tomorrow, and oh my! It's delightfully flavorful, light, and fresh-tasting. Thanks for sharing your recipe!
Hi Linda - I'm so glad you liked the recipe - and your substitutions sound great (wish I was growing purple basil in my garden!) Thanks so much for sharing!
June 18, 2022
Carol
Hi, is this ice cream soft to scoop out? I always find my ice creams are hard.
Hi Carol - yes, this ice cream is soft if you let it thaw a few minutes after you take it out from the freezer. It can become pretty solid if it's in a deep freezer, but still thaws quickly on the counter. Hope this helps!
June 18, 2022
Sonia Hope St Claire
thank you for the recipe.
June 13, 2022
Alexandra
I made this pie for my friend who recently discovered she has severe allergies to egg whites, gluten, and dairy. Her favorite pie is sweet potato pie :) She loved it and so did I!
Hi Alexandra - so great to hear from you!! I'm so happy you tried this pie and I'm glad you enjoyed it! It is seriously one of my favorite recipes :) -- Elizabeth
June 7, 2022
Harriett Whited
Love it!!! Wonderful!
Thanks for your feedback! Glad you love this recipe :)
June 7, 2022
Katherine
Hi Elizabeth! I found you by searching for plant based Catholics! There are very few of us! Thank you for your site and sharing recipes!! I look forward to trying these muffins! Can sugar be reduced safely in most of your recipes? -JMJ-
Hi Katherine, Thanks so much for reaching out! Glad to meet another plant-based Catholic - agree, there are so few of us. As for sugar, I never use white granulated sugar in any of my recipes. Most use maple syrup or date sugar/date syrup. I'm not sure if this is what you mean, or if you're asking about reducing the amount of date sugar that the recipe calls for. If that's the case, it really depends on the recipe. A lot of the baking recipes have specific ratios of flour to sugar and wet to dry, so it may not go well if you change the amount of sugar. I hope this helps, but if I didn't answer your question, please let me know. Also happy to advise on a particular recipe if you're looking to change it. Let me know how I can help :) Elizabeth
June 2, 2022
Sharon
Love this vegan lentil/mushroom stew! For some odd reason, I had never thought to put mushrooms into my lentil stew. Thank you for a wonderful addition to my recipe box!
Hi Sharon - I'm so glad you are enjoying this recipe (mushrooms are so good!!). Thank you for taking the time to share :) Elizabeth
May 23, 2022
Geraldine
Hello, I found you on FB and really enjoy your Catholic Plant Based GF information & recipes. About the Chickpea beet burgers: if the beans are dried and not cooked, do you think it is enough cooking for the beans? If beans are not cooked completely I have read they are toxic with phytic acid & also cause digestive problems. I am just wondering and will leave it to you to decide/research. To be safe I am toasting canned garbanzos and trying that way out. God Bless
Hi Geraldine, Thanks so much for reaching out. In the beet burgers, the beans do get cooked when the burgers are cooked. You soak them first and then incorporate the beans into the burger patty, then cook the patty. I find that this is the best way to achieve the proper burger texture - if you use pre-cooked beans or canned beans the burgers are mushy and don't get crisp. Your solution of toasting the beans sounds like a great idea to completely ensure the beans are cooked fully - I hope that it worked for you and your burgers turned out well! -- Elizabeth
May 18, 2022
viki avgen (i am israel)
hi,thank you for the recepie of the banana.Iam diebetik and i would love any recepies without sugar. thank you
Hi Viki - thanks so much for your kind words! Several of my other dessert recipes are only sweetened with fruit - you can find them on my Desserts page. If you have any specific requests, please let me know! -- Elizabeth
April 28, 2022
Jean Mastin
Elizabeth: Thank you so much for making my meal times wonderful again. I am 86 yrs plus, and was finding eating dull and dreary. Now it is " scrum delicious time to eat". . Blessings de Jean
Hi Jean - Thanks so much for your kind words. I'm so glad you are enjoying my recipes. Please let me know if you ever have recipe requests or if there's anything else I can do to keep your meals delicious!
April 9, 2022
Katie
Can you leave nutritional info for your recipes? Serving size/calories would be so helpful! Trying mushroom lentil stew tonight! and looking forward to crispy chickpea stuffed sweet potatoes very soon. Thanks for creating healthy, attractive recipes!
Hi Katie - so excited to hear that you are trying some of my recipes! I'd love to hear how they go. I haven't posted nutritional information for my recipes because I know it can be difficult for some people with disordered eating to see nutrition facts. I've gotten a lot of requests to add them recently, so I'm working on a solution that can provide information for those who want it but not be triggering for others. In the meantime, if you're curious about the nutrient info about a particular recipe, I recommend using Cronometer. It's a website/app to track and understand nutrient info and I think it does a great job of emphasizing all the nutrients (not just macros). I hope this helps! Please let me know if I can help in any other way.
April 9, 2022
Vickey
U mentioned date sugar on this recipe but it’s not in the instructions. I know u add it but just in case u wanna add to instructions. Love ur recipes! Thank u. I’m thinking of going to vegan a little nervous tho lol
Hi Vickey - thanks so much for catching that! I am updating the post now. So happy to hear you enjoy my recipes. And exciting that you are thinking about going vegan!! If there's anything that I can do to help, please let me know.
March 28, 2022
Sr Maureen Egan
I'd love to try this soup. What are the nutritional values, like how much fat does it contain, carbs, etc.
Hi Sr Maureen - I usually don't post macronutrient information because I know each person has their own goals and I don't want to encourage or discourage anyone's specific goals. But I often use Cronometer as a tool to understand the nutritional profile of my recipes. I plugged the ingredient information for this recipe into Cronometer and got the following nutrient information per serving: 521 calories, 44g fat, 23g carbs, 16g protein. I hope this helps. Please let me know if you have any other questions and if you try the recipe!
March 26, 2022
Margareta Ahle
This curry is absolutely delicious.
Thank you so much! It's one of my favorites :)
March 23, 2022
Martha maloney
Thank you I have been doing the fruit and oatmeal, etc for years and I love it. I will try the pears. I refrigerate my left over oatmeal and with a touch of milk or fruit juice liquid it’s fine the next day. Just a warning about tofu; it interferes with some medicines especially Thyroid medicine. Thank you for the short prayers, there are lovely.
Hi Martha - thank you so much for your kind words. I'm glad you like the prayers! As someone who doesn't take any medications I have no issues with eating tofu and encouraging others to eat it too (it's a great source of protein!). That said, you should always consult with your doctor about possible interactions with medications. I have plenty of recipes without tofu, so hopefully you can find things that work for you!
March 3, 2022
Susan Cunningham
I made this for Ash Wednesday and it was delicious. It was also simple and not much work time once the mushrooms and onions were cut.
Hi Susan - I'm so glad you liked it!
March 1, 2022
Jade
When you say shape into a rectangular loaf, what dimensions? 1/2 thick by 8 inches long or?
My loaf was about 7" long and 4" wide with about 1" of height. Then I sliced it 1/2" thick along the long end to get 12ish biscotti. I will clarify this in the post! Let me know if this makes sense and if you have any other questions.
January 16, 2022
Tracy Henry
Made this tonight. Absolutely delicious Elizabeth. You got this one just right!
Oh yay! I'm so glad you enjoyed it :)
January 16, 2022
L Collins
Hi Could you please confirm two things:1. The amount of salt. Seems like too much. 2. The directions say there is lemon juice in the dressing but it’s not listed under ingredients. ThanksL.
Hi there! Confirming that the two teaspoons of salt in the dressing is correct. I didn't salt the cauliflower when roasting it or the salad after it was done, so this amount of salt was perfect. If you're concerned about it you can decrease the amount of salt in the dressing and then add more at the end if you need it. As for the lemon juice, SO sorry about that! It was a typo in my directions and I've removed it now. Hope this helps :)
December 20, 2021
Martha
This looks lovely! Do you have a recipe for the red pepper hummus also? Thank you!
Hi Martha! I don't have a recipe for red pepper hummus on my site. I suggest taking a traditional hummus recipe and blending in roasted red pepper.
November 22, 2021
Amanda J Lehmann
I tried these and they were delicious! A bit dense but flavorful and the "buckeye" blend of peanut and chocolate was on point! Recommend!
Yay! I'm so glad you liked them! -- Elizabeth
December 6, 2021
Grace
Hi, these look amazing. I was wondering, could I used powdered peanut butter in place of creamy for the recipe? thanks
Hi Grace! There is already some powdered peanut butter in this recipe, so adding more might make the texture more gluey. Also, the real peanut butter adds some fat, which helps create flavor. That said, if you want to use powdered peanut butter, I would suggest mixing it with a high-fat liquid like coconut cream and then measuring out 2/3 cup. Hope this helps! Let me know how it goes :) -- Elizabeth
November 15, 2021
Becky
You mention using vegetable broth in your introduction but it isn’t included in the recipe
Hi Becky - thanks for pointing this out. I have removed mention of vegetable broth from this post. You do not need any vegetable broth. The mushrooms will release natural liquid which will prevent any sticking. -- Elizabeth
September 23, 2021
Tracy Henry
Hi Elizabeth, LOVE you recipes. Please keep them coming. :)I was wondering, can you share what is the vegan chocolate bar you used in this recipe?
August 28, 2021
Henry (Hank) Mader
thank you for the oil free recipe. I'm getting introduced to wild Bolete mushrooms here in Colorado, and everyone sautes Bolete's in butter or olive oil. I'm on a veggie, oil free regimen for heart health reasons. and your recipe suggestion may fill the bill. I can't wait to give it a try.
August 13, 2021
Lindsey Kuhn
This is so fun! Loving your creamy photography :)
August 13, 2021
Lindsey Kuhn
This looks incredible! So yummy and pretty photography