Mediterranean Chickpea Soup

Name: Mediterranean Chickpea Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 tablespoon olive oil; 1 onion, diced; 2 cloves garlic, minced; 2 carrots, diced; 1 celery stalk, diced; 1 can (15 oz) chickpeas, drained and rinsed; 4 cups vegetable broth; 1 can (14 oz) diced tomatoes, with juice; 1 teaspoon dried oregano; 1 teaspoon ground cumin; Salt and pepper to taste; Juice of 1 lemon; Fresh parsley for garnish

Highlighted under: Fresh Living Plates

I absolutely love making Mediterranean Chickpea Soup, especially on chilly days when I crave something warm and comforting. This soup is not only quick to prepare, but it also bursts with vibrant flavors from fresh herbs and spices. Each spoonful is packed with protein from the chickpeas, making it a hearty option for a light lunch or dinner. The addition of lemon gives it a refreshing zest that elevates the entire dish. Trust me, once you try it, you'll want to keep this recipe in your weekly rotation!

Created by

Ottilie James

Last updated on 2026-02-07T20:16:37.724Z

When I first stumbled upon a Mediterranean Chickpea Soup recipe, I was intrigued by how simple yet flavorful it seemed. I experimented with various spices and herbs until I found the perfect balance that really highlights the chickpeas. This soup has become a comforting staple in my home, especially during the cooler months. I love serving it with crusty bread for a complete meal.

One crucial tip is to let the soup simmer for a while to meld the flavors beautifully. The longer it cooks, the richer the taste becomes. I often make a larger batch and enjoy it over a few days. Each time I reheat it, the soup seems to improve, making it a delicious option for meal prep.

Why You Will Love This Soup
Hearty and nutritious chickpeas provide protein and fiber
Fresh herbs brighten up the flavors beautifully
Quick to prepare, making it perfect for busy weeknights

Cooking Techniques

Getting the sauté right is crucial for building flavor in your Mediterranean Chickpea Soup. As you cook the onions, carrots, garlic, and celery, make sure to stir frequently. You're looking for the onions to become translucent and the vegetables to slightly soften—this typically takes about 5-7 minutes over medium heat. If they start to brown too quickly, simply lower the heat. The goal is to create a perfect foundation for the soup's rich flavors.

When adding the spices, don’t rush this step. Allow the chickpeas and diced tomatoes to cook for a few minutes, stirring occasionally. This helps the spices bloom, releasing essential oils that enhance the overall taste of your soup. If you have whole spices on hand, consider grinding them to unlock an even more intense flavor profile.

Ingredient Roles

Every ingredient in this soup has a specific purpose. Chickpeas not only add protein and fiber, making the soup hearty and satisfying, but they also provide a creamy texture when cooked. If you're looking to swap out chickpeas, white beans or lentils can offer similar nutritional benefits, though they will slightly change the soup's texture and cooking time.

The acidity of lemon juice serves to brighten the overall taste of the soup. It balances out the richness of the chickpeas and the sweetness of the tomatoes. Make sure to add the lemon juice just before serving—this ensures that its fresh flavor remains vibrant rather than cooking off during the simmer.

Ingredients

Gather these fresh ingredients to create a delicious Mediterranean Chickpea Soup.

Ingredients

1 tablespoon olive oil
1 onion, diced
2 cloves garlic, minced
2 carrots, diced
1 celery stalk, diced
1 can (15 oz) chickpeas, drained and rinsed
4 cups vegetable broth
1 can (14 oz) diced tomatoes, with juice
1 teaspoon dried oregano
1 teaspoon ground cumin
Salt and pepper to taste
Juice of 1 lemon
Fresh parsley for garnish

With these simple ingredients, you’ll create a flavorful and nutritious soup!

Instructions

Follow these easy steps to make your Mediterranean Chickpea Soup.

Sauté the Vegetables

In a large pot, heat the olive oil over medium heat. Add the diced onion, garlic, carrots, and celery. Sauté for about 5-7 minutes, or until the vegetables are softened and the onion is translucent.

Add the Chickpeas and Spices

Stir in the chickpeas, diced tomatoes, oregano, cumin, salt, and pepper. Cook for another 2-3 minutes to allow the spices to release their flavors.

Add the Broth

Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat and let it simmer for about 20-25 minutes.

Finish with Lemon

Before serving, stir in the fresh lemon juice for a burst of flavor. Adjust the seasoning if necessary.

Serve

Ladle the soup into bowls and garnish with fresh parsley. Enjoy it warm with crusty bread!

This soup is best enjoyed right away but can also be stored in the fridge for up to three days.

Pro Tips

For added depth, consider adding a pinch of smoked paprika or a splash of balsamic vinegar while the soup simmers. This enhances the flavor profile and creates a delightful aroma.

Make-Ahead and Storage

This Mediterranean Chickpea Soup is an excellent candidate for meal prep. You can make a large batch and store it in the refrigerator for up to 5 days. Just let the soup cool completely before transferring it to an airtight container. When you're ready to enjoy it again, heat it gently on the stove over low heat, adding a splash of vegetable broth if needed to loosen the texture.

If you're looking to store it long-term, consider freezing individual portions. This soup freezes exceptionally well and can be stored in freezer-safe containers for up to 3 months. Just make sure to leave some room in your container, as the soup may expand when frozen.

Serving Suggestions

Pairing this soup with crusty bread is a must for creating a satisfying meal. I recommend a rustic sourdough or whole grain bread to complement the soup's flavors. You might also add a sprinkle of feta cheese on top just before serving to introduce a salty and creamy element that contrasts wonderfully with the soup's acidity and spice.

For a heartier meal, consider adding a side salad with fresh greens and a simple vinaigrette. This can add a refreshing crunch that balances the warmth of the soup. Don’t hesitate to vary your toppings based on your preferences; toasted pine nuts or a swirl of tahini can also elevate the dish.

Questions About Recipes

→ Can I use dried chickpeas instead of canned?

Yes, but you'll need to soak and cook them beforehand.

→ Is this soup gluten-free?

Yes, all the ingredients are naturally gluten-free.

→ Can I freeze the soup?

Absolutely! Just make sure to cool it completely before transferring it to a freezer-safe container.

→ What can I serve with this soup?

It's delicious served with crusty bread, pita, or a fresh salad.