Mediterranean Chickpea Soup – This Mediterranean Chickpea Soup always takes me back to a lazy Sunday when I had no plan for dinner. You know those days when the fridge feels like a graveyard of forgotten ingredients? I remember looking at a couple of cans of chickpeas, some frozen spinach (probably bought during a “healthy eating” phase), and a lonely can of tomatoes. Not exactly inspiring at first glance, right?
But then I thought, “What would my favorite little café serve if they were in this situation?” They’d probably whip up something cozy, hearty, and bursting with Mediterranean flavors. So I channeled my inner chef, threw in garlic, oregano, and paprika, and hoped for the best. The result? A soup so good I couldn’t stop sneaking spoonfuls before it even hit the table.
Now, this chickpea soup has become a regular in our house. My husband loves it with crusty bread for dipping, and even my picky eater (who typically declares anything green as “weird”) happily eats a bowl. It’s simple, flavorful, and one of those recipes that makes you feel like you’ve got your life together—even if just for dinner.
Why You’ll Love This Mediterranean Chickpea Soup Recipe?
- Quick Comfort Food: This soup is ready in just 30 minutes, making it perfect for busy weeknights.
- Pantry-Friendly: It’s made with simple, affordable ingredients like canned chickpeas, tomatoes, and frozen spinach.
- Nutritional Powerhouse: Packed with protein, fiber, and vitamins to keep you full and energized.
- Vibrant Mediterranean Flavor: Spices like paprika and oregano, paired with a squeeze of lemon, make every bite sing.
- Vegan and Versatile: Naturally plant-based, with plenty of options to customize it to your taste.
Ingredient Notes:
Let’s chat about why these ingredients are the stars of the show:
- Chickpeas: Creamy, nutty, and oh-so-satisfying, they make this soup hearty and filling.
- Canned Tomatoes: They add a tangy, slightly sweet base that ties all the flavors together.
- Frozen Spinach: Convenient and full of nutrients, frozen spinach is a great way to sneak greens into your meal. Fresh works too, if you’ve got it!
- Carrots, Celery, and Onion: The classic soup trio—they add sweetness, flavor, and a cozy, familiar vibe.
- Garlic: You can’t have a good Mediterranean dish without a healthy dose of garlic, right?
- Paprika and Oregano: These spices bring warmth and depth, giving the soup that signature Mediterranean touch.
- Lemon Juice: The secret ingredient that brightens everything up. Don’t skip it!
- Bay Leaves: Optional, but they add a subtle herbal depth that’s totally worth it.
Pro Tip: Taste your vegetable broth before adding salt. Some broths are saltier than others, and this way, you can control the seasoning better.
How To Make Mediterranean Chickpea Soup?
This Mediterranean Chickpea Soup might look fancy, but trust me—it’s as simple as it gets. Here’s how you make it:
- Sauté the Veggies
Start by heating some olive oil in a large soup pot over medium heat. Toss in the diced onion, carrot, and celery. Stir occasionally and let them cook for about 5 minutes, until the onion softens and turns translucent. This step smells so good, you’ll feel like you’re already halfway to dinner. - Add the Spices and Garlic
Stir in the minced garlic, paprika, oregano, and bay leaves. Let them cook for about a minute. This is when your kitchen starts smelling like a Mediterranean getaway. - Introduce the Chickpeas
Add the chickpeas to the pot, stirring them into the veggie mixture. Cook for another minute to let them soak up all the delicious flavors. - Simmer the Soup
Pour in the canned tomatoes, frozen spinach, vegetable broth, and a pinch of salt. Bring it all to a gentle boil, then lower the heat, cover the pot, and let it simmer for about 10 minutes. The veggies will soften, and the flavors will start to blend beautifully. - Thicken It Up
In a small bowl, dissolve the flour in ½ cup of cold water until smooth. Stir this mixture into the soup, making sure there are no lumps. Let it cook for another 5 minutes, so the soup thickens slightly. - Finish with Lemon and Seasoning
Remove the bay leaves, then stir in the lemon juice. Taste the soup and adjust the seasoning—maybe a little more salt or an extra squeeze of lemon? This is your moment to make it perfect. - Serve and Enjoy
Ladle the soup into bowls, drizzle with a bit of olive oil, and sprinkle on chili flakes if you like a little heat. Serve it warm with crusty bread on the side—it’s practically mandatory for dunking.
Storage Options:
This soup is a meal-prepper’s dream:
Want To Save This Recipe?
- Refrigerator: Store in an airtight container for up to 4 days. It tastes even better as the flavors meld.
- Freezer: Freeze individual portions for up to 3 months. Just thaw overnight in the fridge and reheat when you’re ready to enjoy.
Variations and Substitutions:
Want to make this soup your own? Here are some ideas:
- Make It Spicy: Add red pepper flakes or a dash of cayenne for some heat.
- Switch the Greens: Fresh kale or Swiss chard would work just as well as spinach.
- Try Different Beans: No chickpeas? White beans or cannellini beans are great substitutes.
- Gluten-Free Option: Skip the flour and use cornstarch or arrowroot powder as a thickener.
- Protein Boost: Toss in some cooked chicken or sausage if you’re not sticking to vegan.
What to Serve with Mediterranean Chickpea Soup?
This soup is fantastic on its own, but it pairs beautifully with these sides:
- Crusty Bread: For soaking up every last drop of that flavorful broth.
- Greek Salad: Fresh and tangy, it’s a perfect complement.
- Hummus and Pita: Keep the Mediterranean theme going with this classic combo.
- Grilled Veggies: Roasted zucchini or eggplant would make a great addition.
Frequently Asked Questions:
Can I make this soup ahead of time?
Absolutely! It’s even better the next day as the flavors meld together.
Is this soup gluten-free?
It can be! Just swap the flour for cornstarch or arrowroot powder.
Can I use fresh spinach instead of frozen?
Totally. Just toss it in during the last 5 minutes of cooking, and it’ll wilt beautifully.
This Mediterranean Chickpea Soup is the perfect mix of cozy and healthy. It’s quick, hearty, and packed with flavor—and it’s the kind of recipe you’ll come back to again and again. Try it out, and let me know how you like it! Did you add your own twist, or stick to the original? Either way, I’d love to hear about it in the comments!
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Planning to try this recipe soon? Pin it for a quick find later!
<Remember it later>
Planning to try this recipe soon? Pin it for a quick find later!
Mediterranean Chickpea Soup
Ingredients
- 2 cans chickpeas drained (28 oz / 800 grams)
- 1 can diced tomatoes 14 oz / 400 grams
- 2 ½ cups vegetable broth 600 ml
- 1 cup frozen spinach 7 oz / 200 grams
- 1 cup celery diced (approximately 1 large stalk)
- 1 cup onion diced (approximately 1 large onion)
- 1 cup carrots diced (approximately 2 medium carrots)
- 1 clove garlic minced or pressed
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- 2-3 bay leaves optional
- ½ tablespoon all-purpose flour heaped
- ½ teaspoon fine salt adjust to taste
- ⅛ teaspoon black pepper adjust to taste
- 1 lemon juiced (optional)
- Olive oil for cooking and garnish
Instructions
Prepare the Base Vegetables
- Heat a large soup pot over medium heat and add olive oil. Once heated, add the diced onion, celery, and carrot. Sauté for approximately 5 minutes, stirring occasionally, until the onion becomes translucent and the vegetables begin to soften.
Incorporate Aromatics
- Add the minced garlic, paprika, oregano, and bay leaves to the pot. Stir continuously for about 1 minute until fragrant. This step releases the spices’ full flavor.
Add Chickpeas and Tomatoes
- Stir in the drained chickpeas and cook for an additional minute, allowing them to absorb the flavors of the aromatics. Then, add the diced tomatoes and mix well to combine.
Simmer with Spinach and Broth
- Pour in the vegetable broth and add the frozen spinach. Increase the heat to bring the soup to a gentle boil. Once boiling, reduce the heat to low, cover the pot, and allow the soup to simmer for 10 minutes. This helps meld the flavors and soften the ingredients.
Thicken the Soup
- In a small bowl, dissolve the flour in ½ cup of cold water, whisking until smooth. Gradually stir this mixture into the soup, ensuring it is evenly incorporated. Let the soup cook for an additional 5 minutes to thicken slightly.
Finish with Seasoning and Lemon
- Remove the bay leaves from the pot. Stir in the lemon juice (if using) and season the soup with additional salt and pepper to taste. Adjust the seasoning to your preference, ensuring the flavors are balanced.
Serve
- Divide the soup into bowls. Garnish with a drizzle of olive oil and chili flakes, if desired. Serve warm alongside crusty bread or your preferred accompaniment.
Notes
I’m Bitty, owner of nodashofgluten.com, where I share simple, delicious recipes for all tastes, including gluten-free. Check out my “About Me” page for more info!
One Response
This was a really tasty soup! I always love adding lemon to soups. I threw in a but of the lemon zest as well, for an added layer of brightness. Thanks for the recipe!