Spiced Chickpea Soup (gluten-free)


This blended soup is a robust and comforting choice for lunch.
The addition of fresh, sweet green peas is optional and the balance of spices can be varied according to personal taste.



  • 1 or 2 cups of cooked chickpeas
  • 1 fennel bulb
  • 1 white onion
  • 2 garlic cloves
  • 1 400g tin organic chopped tomatoes
  • 1tsp. each ground coriander, cumin and fennel
  • ½ tsp. each ground turmeric and cayenne
  • ½ cup chopped fresh coriander
  • 1 tbsp. organic vegetable oil

Yoghurt Dressing (optional)

  • fresh mint leaves
  • plain yoghurt
  • a squeeze of lime juice


How to Cook Chickpeas

  1. Dried chickpeas should be soaked overnight prior to cooking. Place the chickpeas in a bowl and cover with cold water, leaving enough capacity for the beans to swell in volume.
  2. The next day, drain and rinse the chickpeas, discarding the occasional dark or discoloured ones, place in a pan of water (covering them by a couple of inches), add a bay leaf and bring to the boil on a moderate heat.
  3. Leave the chickpeas to simmer for about an hour. Check for softness and continue to cook for another 15 or 30 minutes if necessary.

Method for Main Dish

  1. Slice or chop the fennel, onion and garlic.
  2. Sauté the vegetables over a moderate heat, stirring them around until they start to soften.
  3. Add the spices and continue to cook for a few minutes to let them release their aromatic oils.
  4. Add the chickpeas and chopped coriander (including their stalks) and stir to coat them with the spiced oil and softening vegetables.
  5. Pour in the tomatoes, adding a little water or vegetable stock if needed.
  6. Simmer for about 15 minutes before blending in a processor.
  7. Serve with a garnish of fresh or frozen green peas and minted yoghurt.*
  8. Minted yoghurt recipe – finely chop some fresh mint leaves and mix with plain yoghurt and a squeeze of lime juice.

This spiced chickpea soup is one of those soups that you go back to over and over again because it’s so easy to make and is so warm and comforting to eat. It’s also very filling since it’s loaded with chickpeas.

Chickpeas are one of the most versatile products to have in your cupboard. They’re packed with fibre, vitamins and minerals, such as iron and also boast decent protein levels.
Dried, tinned or ground as gram flour, chick peas will never leave you short of options in the kitchen.

This soup is also gluten-free. This may not sound like a surprise, but often soups are thickened with flour, or have a stock that uses wheat. If you’re trying, or even having, to avoid gluten, making your own soup is a safer bet. This chickpea soup has you covered 🙂

Spiced chickpea soup with peas and bread

For more soup inspiration, check out these recipes from our recipe archive:
Roasted Butternut Squash Soup
Split Pea Soup


fennel for chickpea soup

Fennel is crunchy and slightly sweet with notes of anise and liquorice. It’s really versatile because you can use every part of it including the bulb, stalk, leaves and the seeds.

coriander leaves for chickpea soup topping

Coriander sometimes known as cilantro is a member of the parsley family.  The cilantro greens (the leafy part) provide fibre and phytonutrients, whilst also giving a pleasant flagrancy to a meal.
Coriander seeds however have a pleasing lemony flavour and floral aroma.

Image of Nourish female staff member standing in doorway of shop

Any questions? Drop into your local Nourish store to speak with our team and find our full range of foods, supplements and skincare. You can also explore our online store.