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5-Minute Chickpea Flour Soup {gluten-free, vegan}

5-minute chickpea flour soup is a French mug-full of delicious, healthy eating! It is vegan, gluten-free, & made in a microwave (or on stove).
5-minute chickpea flour soup in a black and white mug, drizzle with prepared pesto

Almost Instant Soup, Made with Chickpea Flour

Raise your hand if you’ve ever grown weary of sweet power bars, granola bars, energy bars and other such snacks!

I am all about touting the benefits of homemade power bars, but I love the option of something savory that can boost my energy during the afternoon slump.

Enter my 5-minute Chickpea Flour Soup.

Versions of this super-simple soup hail from the south of France and other Mediterranean regions, but I decided to make an even easier version that can be made and ready-to-eat in under 5 minutes with a mug and a microwave. It’s cheap, it’s easy, it’s scrumptious, and packs a terrific balance of healthy protein (about 6 grams),  fiber (just shy of 5 grams) and healthy fat from a drizzle of olive oil (or pesto).

Or…Make it on the Stovetop!

I f you prefer, you can always make the soup on the stovetop instead of in the microwave.

Use a small saucepan if making the single serving version. Follow the same steps for whisking and cook over medium-high heat for 4 to 5 minutes until thicken. Remove from heat and cover with a lid instead of a plate in step 3. Stick with a mug, or grab a big bowl!

overhead shot of chickpea flour soup in a bowl with a parsley garnish.

Making a bigger batch is a breeze: simple double or triple the recipe! 

So skip the expensive, sugary mocha and try this rich and creamy, Provencal-inspired sipper. You can even prep it start-to-finish in the break room. It is everything you want to warm and satisfy you on a chilly day!

Happy cooking!

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Yield: 1

5-Minute Chickpea Flour Soup {Vegan, Gluten-Free}

5-Minute Chickpea Flour Soup {Vegan, Gluten-Free}

5-minute chickpea flour soup is a French mug-full of delicious, healthy eating! It is vegan, gluten-free, & made in a microwave (or on stove).

Prep Time 2 minutes
Cook Time 3 minutes
Total Time 5 minutes

Ingredients

  • 1/3 cup (40 g) chickpea flour
  • 1 mashed garlic clove or 1/4 teaspoon garlic powder
  • 1/4 teaspoon herbs de Provence or Italian herb seasoning
  • 1 and 1/3 cups vegetable broth, divided
  • juice and zest of 1/2 lemon
  • fine sea salt and freshly ground black pepper
  • Optional: 1 teaspoon prepared pesto or extra virgin olive oil

Instructions

  1. In a 16-oz microwavable mug or bowl (or mason jar), whisk together chickpea flour, garlic, dried herbs, and 3/4 cup of the broth until blended and smooth. Whisk in the remaining broth until blended.
  2. Microwave on HIGH for 1 minute. Whisk and let stand for 1 minute. Microwave on HIGH for 60 to 90 seconds longer until very hot but not boiling.
  3. Remove from microwave, whisk in lemon zest and juice, and cover with a small plate. Let stand 1 minute. Season with salt and pepper to taste and drizzle with the pesto or olive oil, if desired

Notes

Broth option: An equal amount of water, plus 1/8 teaspoon salt, can be used in place of the broth.

Nutrition Information

Serving Size

Entire recipe

Amount Per Serving Calories 153Total Fat 6.4gSaturated Fat 0.9gTrans Fat 0gUnsaturated Fat 0gCholesterol 0mgSodium 269mgCarbohydrates 18.3gFiber 4.6gSugar 3gProtein 5.7g

Did you make this recipe?

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Bob

Saturday 13th of February 2021

I was looking up cheap (and nutritional) sources of protein and chickpeas came high up the list. This seems like a really easy, really quick, and reasonably tasty way of introducing a portion of chickpeas into a daily diet. Thanks for sharing it!

Lynna Karanutsos

Friday 12th of February 2021

My 2 lbs of chickpea flour just arrived! Bought it for my dog .......( really healthy for dogs) But!! I'm going to try this soup! Looks very CREAMY. I know my Mom would be saying I can WAG my tail tooooooo!

Vegan Broccoli Cheese Soup {grain-free, high-protein} | power hungry

Wednesday 16th of September 2020

[…] When a slurry of chickpea flour and liquid is heated (whisking along the way), it becomes thick and very creamy. No milk additions,of any kind are needed. It can be more or less thick, depending on the ratio of flour to liquid. At one extreme, cheese. At the other, the second inspiration for this recipe: French chickpea flour soup. […]

elle

Monday 8th of June 2020

made this today and doubled because i thought "one cup of soup, that will never be enough". its warming and filling - one is enough for one person. I did add some salt and pepper at the end but other than that, no changes.

Camilla

Thursday 11th of June 2020

Excellent, Elle! I know, it does not seem like it will be enough, but it is really satisfying.

susan bland

Friday 2nd of August 2019

I dont use microwaves,is there another way to do this please ?

Camilla

Wednesday 8th of January 2020

Hi Susan,

You can whisk all of the ingredients in a small saucepan and heat over medium heat, whisking until thickened (about 3 to 5 minutes).

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