No-Cream Creamy Chickpea Soup



6 to 6 servings

This hearty soup is so smooth and tasty, your kids will never know they're eating their veggies - and protein too


  • 1 onion
  • 1 carrot
  • 2 stalks celery
  • 1 potato
  • 2 tbsp olive oil
  • 1 tsp dried rosemary
  • 1 900-mL pkg low-sodium chicken broth , or vegetable broth
  • 1 540-mL can chickpeas , drained and rinsed
  • salt , to taste
  • black pepper , to taste

Parmesan croutons

  • whole wheat baguette , Italian bread or bagels
  • 1 tbsp olive oil
  • 1 tbsp grated Parmesan
  • salt , to taste


  • Peel and dice veggies.
  • Heat oil in a large pot over medium heat. Sauté onion, carrot and celery until fragrant and tender. Add potatoes, rosemary, stock and chickpeas. Cover and bring to a boil. Reduce to simmer and cook until all the veggies are tender, about 10 minutes.
  • Using an immersion blender, purée soup right in the pot. (If you don’t have an immersion blender, allow soup to cool for 10 minutes, then purée in a food processor or blender. Return blended soup to pot and heat until warmed through.) Add salt and pepper and serve with Parmesan Croutons.
  • To make Parmesan croutons: Preheat oven to 350°F (180°C). Using a serrated knife, cut 8 to 10 slices of whole wheat baguette, Italian bread or bagel, each 1⁄2 in (1 cm) thick. Now cut the slices into 1⁄2 in (1 cm) cubes. In a medium bowl, toss cubed bread with 1 tbsp (15 mL) each olive oil and grated Parmesan cheese. Season lightly with salt, transfer to a rimmed cookie sheet and bake 8 minutes or until golden brown and crisp. Makes 13⁄4 cups (425 mL).