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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).
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.
Recipe Benefits
- Ready, start to finish, in 5 minutes
- 5.7 grams protein per serving
- 4.6 grams fiber per serving
- Vegan (egg-free, dairy-free)
- Gluten-free
- Grain-free
- Oil-free
Ingredients
The exact amounts of each ingredient are indicated in the recipe card at the end of the post. Toggle between US Customary (volume) and Metric (weights) for preferred measurement option.
- chickpea flour
- garlic clove (or garlic powder)
- herbs de Provence (or Italian herb seasoning)
- vegetable broth
- lemon (both the lemon juice and lemon zest)
- salt and freshly ground black pepper
- Optional: 1 teaspoon prepared pesto or extra virgin olive oil
Step by Step Instructions
Note that the complete directions are also in the recipe card below.
- In a 16 ounce 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.
- 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.
- 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
Stovetop Option
If 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!
Making a bigger batch is a breeze: simply 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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5 Minute Chickpea Flour Soup (Vegan, GF)
Ingredients
- 1/3 cup chickpea flour
- 1 mashed garlic clove, (or 1/4 teaspoon garlic powder)
- 1/4 teaspoon herbs de Provence , (or Italian herb seasoning)
- 1.33 cups vegetable broth, divided use
- juice and zest of 1/2 lemon
- salt and freshly ground black pepper, to taste
- Optional: 1 teaspoon prepared pesto or extra virgin olive oil
Instructions
- In a 16 ounce 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.
- 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.
- 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
Amazing recipes for soups
Great for warming up after a day or evening out doors in the fall or winter
I’m so glad you like it, Ward!
Happy to see this, full of goodness and so quick and easy! I’ve done something similar. Whenever I bake bread I always want to toast it and dip it into soft runny egg yolks, but they have been off limits for a long time. One day I threw together a concoction of chickpea flour, water, nutritional yeast, kala namak (black salt, it tastes eggy) and pepper, and a pinch of turmeric for color, and it made a very satisfying egg yolk stand in! A more dilute version makes a nice base for an “egg drop” or ramen soup too. Such a versatile ingredient!
Veggie T8r (love your handle)— we are birds of a feather . I love the sound of your add ins, and your suggestion for using as a base for egg drop soup!
Hi Camilla, I found this recipe while looking for new ideas to use chickpea flour. I like it better in savory things. This is really good! It’s an easy way to have a satisfying protein snack in minutes (that isn’t sweet!). I change out the flavors almost every time I make it (garlic and herb, curry powder, Mexican spices). Thanks!
That’s great, Haley, Im glad your search led to this recipe. Cheers 🙂
Where has your blog been all my life? Omg, thank you! I’m eating this soup as I write this, and I love the simplicity of this.
I think I may have had too big of a lemon, because it’s a LOT. But I’m into it! Next time I’ll adjust.
Thank you for what you do!
You 100% made my day, Elle. So happy to hear that you like this soup! It is one of my go-to lunches when it finally cools off her in Texas 🙂
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!
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!
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.
Excellent, Elle! I know, it does not seem like it will be enough, but it is really satisfying.
I dont use microwaves,is there another way to do this please ?
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).
Great idea for a quick, protein rich snack! I love it.
Thanks, Christine!
Excellent recipe Camilla, thank you. I made the soup on the stove-top. It was perfect for a rainy, chilly day.
So glad you enjoyed it, Vera! 🙂
Hi, I just found your recipes through a link I found on Gemma Stafford’s blog. Looks like you have some wonderful ideas! I have a question regarding the chickpea flour. First time I’ve ever heard of this. Do you know if it is something I can make in my Vitamix using dried chickpeas if I use their “grinder” container?
Thanks. I’m eager to try one of your recipes.
Nancy
HI Nancy! Yes, you can definitely grind your own flour in a vitamix, or a spice grinder 🙂