A creamy flavorsome chickpea soup that is packed with nutrients, and antioxidants and guaranteed to keep you full for hours! 

Disclaimer: We are at Nutrizonia  a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com . We earn a small percentage, when you click and order items here in the post, or other items (same cost for YOU, no EXTRA fess needed).

There is no small talk today, just nutrition information, but you still have the option to go the recipe directly, but I recommend you to read all the way down.

This soup is very nutritious, has good amounts of protein, fibers, minerals, vital vitamins, and relatively low in calories and fats. The use of white zucchini balancing the calories, and giving a desired volume. Chickpea create a natural thickness and healthy creaminess, without the full saturated fats comparing to heavy cream.

Chickpea 

I’ve talked before about chickpeas on the blog. Middle eastern countries use chickpea a lot. It’s uses varies between different countries, like in Moroccan food, or between the Levant area. I grow up eating hummus all the time, so having chickpea in my pantry is a must, and I wanted to make different healthy dishes with it; so the soup happened!

I need to remind you with it’s health benefits due it’s importance:

• They are high in protein, fiber, and B Vitamins like folate, B1 and B6, and has good amounts of minerals like manganese, and iron.
• Studies shows that they do lower cholesterol. 
• Chickpeas have selenium, which is good for reducing cancer risk.
• Since they are high in fiber, this help you to feel full, and thus keeping your weight in control.

Chickpea and diabetes:

They have low glycemic index value, this is a good thing for people with diabetes, because it means that eating a meal containing chickpeas won’t cause a spike of the blood sugar level. Moreover eating chickpea and other legumes reduce HbA1c values (a test to show how you are controlling your diabetes) a value higher than 7.5% means increasing risk for adiabatic people to develop diabetes complication like cardiovascular diseases. 

Zucchini 

Is a very lightweight vegetable. actually it’s fruit, but is treated as vegetable. I’ve been using it more lately. It’s also beneficial for you:

• Most of the weight of white zucchini is water, which make them light and hydrating. 
• They are low in calories and fats, also a good source of vitamin C, A and manganese.
• It is a great source of antioxidant beta-carotene

This soup is very food for the digestion, because of high fiber content in chickpeas and zucchini, it prevents constipation. Note that other veggies in this soup like carrots also is great source of antioxidants . Moreover it’s an immunity booster with onion anti-inflammatory proprieties, and garlic antibiotic properties.

I can’t stress enough how this soup is healthy, it’s a nutrient packed, with being easy on your body, and keeping you full, with available ingredients!

So what are you waiting for, make it today! 

❓ FAQs

Can I use canned chickpeas instead of cooked ones?

Yes, absolutely. Just rinse and drain them well. Canned chickpeas will make the soup even creamier and reduce cooking time.

How do I make the soup thicker?

Blend a larger portion of the soup or add an extra ½ cup of chickpeas. Let it simmer uncovered for a few minutes to reduce.

How do I make the soup lighter?

Add extra zucchini or a splash of water or broth. Zucchini naturally lightens the texture without changing the flavor.

Can I freeze this soup?

Yes, it freezes well for up to 2 months. Let it cool completely, store in airtight containers, and thaw in the fridge before reheating.

Is this soup vegan?

Yes, the base recipe is vegan. Just skip the ghee and Parmesan cheese garnish.

Can I make it spicy?

Add a pinch of chili flakes or increase the red pepper slightly. Adjust to your taste.

Can I use vegetable broth instead of water?

Yes, it will deepen the flavor. If using broth, reduce the salt slightly.

✨ Variations

Creamier Variation

Add 2–3 tablespoons of unsweetened plant-based milk or a small splash of coconut cream at the end for extra smoothness.

Protein Boost

Stir in extra chickpeas after blending to add texture and make the soup more filling.

Herb Variation

Add fresh parsley or coriander right before serving for a fresh, bright flavor.

Mediterranean Twist

Add a squeeze of lemon juice and a sprinkle of za’atar on top before serving.

🔄 Substitutions

Zucchini Substitute

Use yellow squash, cauliflower, or even a small potato if zucchini isn’t available.

Carrot Substitute

Sweet potato works beautifully and adds a warm, sweet note.

Oil Substitute

Use olive oil, avocado oil, or skip the oil entirely and sauté with a splash of water for an oil-free version.

Spice Substitutions

If you don’t have coriander or cumin, use ½ tsp curry powder or a small pinch of turmeric for warmth and color.

Shop the recipe

Olive oil

Yield: 4

Chickpea Zucchini Soup

Prep Time: 15 minutes

Cook Time: 45 minutes

Total Time: 1 hour

Print

Ingredients

• 4 cups white zucchinis chopped
• 2 cup chickpeas
• 2 medium carrots chopped
• 1 medium onion chopped
• Few garlic pieces chopped
• Half inch of fresh ginger chopped
• 2 Tb olive oil (sunflower oil can be used too)
• 3 cups water
• Spices: (1 tsp)
• Ground coriander, cumin, red pepper, salt, black pepper
• Optional and for garnish :
• Pine nuts , 1 Tb of ghee, chickpeas, Parmesan cheese

Instructions

1. Heat a medium pot on medium heat, and add the sunflower oil.
2. Add the onion, garlic, ginger, and saute for 5 minutes
3. Add carrots, zucchinis, and mix well with the other ingredients for 5 minutes
4. Add chickpeas, spices, and add water
5. Let it boil, the cover the pot with a tight lid, and keep it simmering for 30 minutes
6. Mow remove from t he stove, put the soup in the blender to puree it, do this in batches.
7. Return it to the stove, season again, and keep it for 10 minutes.
8. Serve hot, with chickpeas, Parmesan cheese, or with toasted pine nuts with ghee