5 Minute Chickpea Flour Soup (V, GF)

5-minute chickpea flour soup is a French mug-full of satisfying, nourishing 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 ofkitchen-made power bars, but I love the option of something savory that can boost my energy during the afternoon slump.

Enter my5-minute Chickpea Flour Soup.

Versions of this especially-plain 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 betweenUS Customary(volume) andMetric(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 instructions 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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