Mediterranean Chickpea Soup
This hearty Mediterranean Chickpea Soup combines chickpeas, tomatoes, spinach, and aromatic spices for a quick, flavorful, and nourishing meal. Naturally vegan and easily adaptable to gluten-free.
4 Servings
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
To make this soup gluten-free, replace the all-purpose flour with cornstarch or arrowroot powder as a thickener. Dissolve 1 teaspoon of cornstarch or arrowroot in 2 tablespoons of cold water and stir it into the soup during step 5. Ensure your vegetable broth is certified gluten-free.