Red Pepper Chickpea Soup
A creamy, plant-based soup made with roasted red peppers, chickpeas, and hummus. Packed with fiber, plant protein, and healthy fats, it’s a quick, satisfying, and wholesome option for lunch or dinner. Naturally vegan and low in saturated fat, this soup is perfect for everyday cooking or meal prep.
Equipment
- Baking sheet – 1
- Aluminum foil – 1 sheet
- Food processor or blender – 1
- Large pot – 1
Ingredients
- 3 tablespoons neutral oil divided
- 1 ½ pounds sweet red peppers stems removed
- 2 shallots peeled and quartered
- 1 head garlic top sliced off, cloves in paper
- 3 15-ounce cans chickpeas, drained and rinsed
- 8 ounces store-bought hummus
- 5 cups water
- 2 teaspoons sugar optional
- Salt and pepper to taste
Optional garnishes:
- Fresh basil leaves or minced parsley
- Chili flakes
- Extra virgin olive oil
Instructions
- Preheat the Oven: Begin by setting your oven to 425°F (220°C). Allowing the oven to preheat fully ensures your peppers roast evenly, developing a rich, smoky flavor. While the oven heats, you can prepare your vegetables and line your baking sheet.
- Prepare the Vegetables: Wash the red peppers thoroughly and remove the stems and seeds. Peel the shallots and cut them into quarters. Slice the top off the head of garlic, leaving the cloves intact in their papery skin. This gentle prep preserves the sweetness and depth of flavor while making roasting easier.
- Arrange Vegetables for Roasting: Line a baking sheet with foil for easy cleanup. Place the peppers and shallot quarters on the sheet. Take the garlic head and drizzle it with 1 tablespoon of neutral oil, then wrap it snugly in foil. Position it on the baking sheet alongside the peppers and shallots. Drizzle the remaining 1 tablespoon of oil over the peppers and shallots, then season everything lightly with salt and freshly ground black pepper. This ensures each vegetable is evenly coated and will caramelize beautifully.
- Roast the Vegetables: Place the baking sheet in the preheated oven and roast for 20–30 minutes, or until the peppers’ skins are charred and the flesh is tender. The shallots should turn lightly golden, and the garlic will become soft and fragrant. Roasting develops the soup’s deep, sweet, and slightly smoky flavor, which is key to making it irresistible.
- Extract the Garlic Cloves: Once roasted, carefully remove the garlic from the foil, using caution as it will be very hot. Squeeze the soft cloves out of their skins into a small bowl or directly into your food processor. Roasted garlic has a mellow, nutty flavor that blends beautifully into soups.
- Blend the Peppers and Shallots: Transfer the roasted peppers and shallots to a food processor or high-speed blender. Add ½ cup of water to help the mixture blend smoothly. Puree until completely smooth, forming a rich, bright red base for your soup. Taste the puree and adjust with a pinch of salt if desired. Set aside while you prepare the chickpeas.
- Cook the Chickpeas: Heat the remaining 1 tablespoon of neutral oil in a large pot over medium-high heat. Add the drained chickpeas and season lightly with salt. Stir frequently and cook for about 5 minutes, allowing the chickpeas to slightly toast. This step enhances their natural nutty flavor and ensures they hold up well in the soup.
- Combine Puree and Chickpeas: Pour the roasted red pepper and shallot puree over the cooked chickpeas. Add the remaining 4 ½ cups of water, stirring to combine. Bring the mixture to a gentle boil over medium-high heat. Taste the soup and add additional salt, pepper, or 2 teaspoons of sugar if you prefer a hint of sweetness to balance the roasted flavors.
- Incorporate Hummus for Creaminess: Reduce the heat to medium-low and gradually add the 8 ounces of hummus to the pot. Use a wooden spoon to press the hummus against the sides of the pot, helping it melt into the soup smoothly. Simmer gently for 20 minutes, stirring occasionally, so the flavors meld together. The hummus adds a creamy texture and subtle tang, while boosting the soup’s protein and fiber content.
- Final Taste and Adjustments: Before serving, taste the soup carefully. Adjust seasonings with additional salt, pepper, or a small pinch of sugar if needed. The soup should be thick, creamy, and flavorful with a balance of roasted sweetness and savory depth.
- Serve and Garnish: Ladle the hot soup into bowls. For added freshness and color, garnish with fresh basil leaves or minced parsley. Drizzle a small amount of extra virgin olive oil over each bowl and sprinkle with chili flakes for a mild kick. Serve immediately with warm bread or enjoy on its own as a satisfying, wholesome meal.
- Enjoy Your Soup: Sit back and enjoy your vibrant, protein-rich, fiber-packed Roasted Red Pepper Chickpea Soup. Each spoonful is comforting, flavorful, and nourishing—a perfect dish for lunch, dinner, or meal prep for the week.
Notes
- Roasting the red peppers until slightly charred is essential for developing a deep, smoky flavor. Do not rush this step.
- Use high-quality hummus for a smoother, creamier texture; store-bought or homemade both work well.
- If you prefer a thicker soup, reduce the amount of water slightly or mash some chickpeas with a spoon before blending.
- For extra sweetness, add a small pinch of sugar after roasting the peppers. Taste as you go.
- This soup freezes well in airtight containers for up to three months, making it perfect for meal prep.
- Optional garnishes like fresh herbs, olive oil, or chili flakes can elevate both flavor and presentation.
