Healthy Recipes Soup 20-Minute Chickpea Soup 4.8 (8) 8 Reviews When dinner needs to happen fast, turn to this creamy chickpea soup that’s pulled together in just 20 minutes. Cream cheese melts right into this zesty soup for a velvety texture that feels cozy and comforting. Garnished with cilantro and crunchy tortilla strips, it’s a one-pot meal that’s weeknight-friendly and crowd-pleasing. By Craig Ruff Craig Ruff Craig Ruff was first exposed to professional food service while working for an event center at the business school he was attending. There, he was responsible for maintaining the kitchen for caterers. He has been a lifelong cook, and followed his passion through culinary school and to working in restaurants. EatingWell's Editorial Guidelines Published on September 29, 2025 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD See More Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Jump to recipe Close Credit: Photographer: Robby Lozano, Food Stylist: Craig Huff, Prop Stylist: Abby Armstrong. Active Time: 20 mins Total Time: 20 mins Servings: 6 Nutrition Profile: No Added Sugar Gut Healthy Anti-Inflammatory Mediterranean Diet Sesame-Free Weight Loss Nut-Free Healthy Pregnancy Healthy Aging Healthy Immunity Soy-Free High-Fiber Vegetarian Egg-Free Gluten-Free Low-Calorie Jump to Nutrition Facts This easy soup offers plenty of gut-healthy fiber and plant-based protein from chickpeas to keep you full and energized.Cream cheese melts into the soup for a creamy finish with minimal effort.Dinner is on the table in just 20 minutes, making this soup perfect for busy weeknights. Photographer: Robby Lozano, Food Stylist: Craig Huff, Prop Stylist: Abby Armstrong. Cook Mode (Keep screen awake) Ingredients 1/2x 1x 2x Oops! Something went wrong. Our team is working on it. This recipe was developed and tested at its original yield and has not been tested at other yields. Note that only the ingredient list is scaled, so you may need to make adjustments to ingredient amounts, cooking times and equipment sizes in the recipe steps. Scaling could also impact the nutrition analysis. Original recipe (1X) yields 6 servings 2 tablespoons extra-virgin olive oil 1 medium yellow onion, chopped (about 1½ cups) 3 large cloves garlic, finely chopped (about 2 tablespoons) 2 tablespoons no-salt-added taco seasoning ⅛ teaspoon salt 4 cups vegetable broth 2 (15-ounce) cans no-salt-added chickpeas, rinsed (about 3 cups) 2 small sweet potatoes, scrubbed and chopped (about 2 cups) 1 (14.5-ounce) can no-salt-added fire-roasted diced tomatoes 1 (8-ounce) package cream cheese, softened 1 (5-ounce) package baby spinach (about 5 packed cups) Fresh cilantro leaves for garnish (optional) Tri-colored tortilla strips for garnish (optional) Directions Heat 2 tablespoons oil in a large saucepan over high heat. Add chopped onion, chopped garlic, 2 tablespoons taco seasoning and ⅛ teaspoon salt. Cook, stirring often, until fragrant and the onion starts to soften, 3 to 5 minutes. Stir in 4 cups broth, the rinsed chickpeas, chopped sweet potatoes and diced tomatoes. Cover and bring to a boil over high heat. Reduce heat to maintain a lively simmer; cook, covered and stirring occasionally, until the sweet potatoes are tender, 8 to 10 minutes. Photographer: Robby Lozano, Food Stylist: Craig Huff, Prop Stylist: Abby Armstrong. Stir in the softened cream cheese; return to a lively simmer. Stir in 5 ounces baby spinach; cook until wilted. Photographer: Robby Lozano, Food Stylist: Craig Huff, Prop Stylist: Abby Armstrong. Divide the soup among 6 bowls. Garnish with cilantro and tortilla strips, if desired. Photographer: Robby Lozano, Food Stylist: Craig Huff, Prop Stylist: Abby Armstrong. EatingWell.com, September 2025 Save Rate Print Nutrition Facts (per serving) 408 Calories 20g Fat 47g Carbs 13g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 6 Serving Size about 1⅔ cups Calories 408 % Daily Value * Total Carbohydrate 47g 17% Dietary Fiber 11g 40% Total Sugars 13g Added Sugars 0g 0% Protein 13g 26% Total Fat 20g 26% Saturated Fat 9g 43% Cholesterol 38mg 13% Vitamin A 592µg Vitamin C 22mg 25% Vitamin D 0µg Vitamin E 3mg 18% Folate 214µg Vitamin K 136µg Sodium 671mg 29% Calcium 175mg 13% Iron 5mg 27% Magnesium 97mg 23% Potassium 915mg 19% Zinc 2mg 19% Vitamin B12 0µg Omega 3 0g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.