Mediterranean Chickpea Soup

Name: Mediterranean Chickpea Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 6 servings
Ingredients: 2 cans of chickpeas, drained and rinsed; 1 medium onion, chopped; 3 cloves garlic, minced; 2 medium carrots, diced; 1 red bell pepper, diced; 1 can diced tomatoes; 4 cups vegetable broth; 1 tsp ground cumin; 1 tsp smoked paprika; Salt and pepper to taste; 2 cups fresh spinach; Juice of 1 lemon; Olive oil for sautéing

Highlighted under: Fresh Living Plates

I absolutely adore this Mediterranean Chickpea Soup! The fusion of earthy chickpeas with vibrant vegetables and aromatic herbs creates a hearty delight that warms both body and soul. It's incredibly simple to make, and the flavors deepen beautifully as it simmers. Whether you're looking for a quick weeknight dinner or a nourishing lunch, this soup has you covered. Plus, it’s packed with protein and fiber, making it a healthy choice without sacrificing taste. I can’t wait for you to try it!

Created by

Ottilie James

Last updated on 2026-02-07T20:20:35.280Z

Making this Mediterranean Chickpea Soup has become a staple in my kitchen. The first time I prepared it, I was pleasantly surprised by how quickly everything came together. The key is to sauté the onions and garlic until they’re fragrant before adding in the spices; this really enhances the flavors. The combination of cumin and paprika gives the soup a lovely warmth that’s simply irresistible.

One tip I discovered is to use freshly squeezed lemon juice just before serving. It brightens the entire dish and elevates the flavors to another level. Each bowl is not only satisfying but also packed with nutrients and goodness that make it a guilt-free pleasure!

Why You'll Love This Recipe
Hearty and filling, yet light on calories
Bursting with fresh Mediterranean flavors
Quick to prepare, perfect for busy weeknights

Mastering the Base Flavors

The foundation of this Mediterranean Chickpea Soup lies in the sautéed onion and garlic. Sautéing these aromatics releases their natural sugars and builds flavor complexity in the soup. Aim to cook them over medium heat until they are soft and translucent, about 5 minutes, avoiding a high heat which can cause them to brown too quickly and turn bitter. This initial step sets the stage for a robust broth that perfectly complements the chickpeas and vegetables.

When adding carrots and bell peppers, choose vibrant, fresh produce for a striking color contrast and maximum flavor. Dice them evenly to ensure they cook at the same rate, which will enhance the overall texture of the soup. If you prefer a hint of sweetness, consider including a few cherry tomatoes along with the diced tomatoes. They will soften during cooking, adding a natural sweetness that brightens the dish.

Perfecting Your Soup's Texture

As the soup simmers, it's essential to monitor its consistency. You want a hearty, somewhat thick broth but not a stew. If it seems too thick, adding an extra cup of vegetable broth can help balance the texture. Conversely, if you prefer a thicker consistency, consider using an immersion blender to puree a portion of the soup. This technique can create a creamier texture while still leaving some whole chickpeas and vegetables for added depth.

To ensure that the spinach maintains its vibrant color and nutrients, it should be added towards the end of cooking. Stir it in just until it wilts, which should take no more than 2 minutes. Overcooking the spinach will result in a dull color and loss of nutritional value, so be vigilant during this final step. The burst of freshness it brings is critical to the dish's overall appeal.

Ingredients

Gather fresh ingredients for the best flavor.

Ingredients

2 cans of chickpeas, drained and rinsed
1 medium onion, chopped
3 cloves garlic, minced
2 medium carrots, diced
1 red bell pepper, diced
1 can diced tomatoes
4 cups vegetable broth
1 tsp ground cumin
1 tsp smoked paprika
Salt and pepper to taste
2 cups fresh spinach
Juice of 1 lemon
Olive oil for sautéing

Feel free to add your favorite herbs for extra flavor!

Instructions

Follow these simple steps to create your soup.

Sauté the Vegetables

In a large pot, heat a tablespoon of olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until soft and fragrant, about 5 minutes.

Add Remaining Ingredients

Stir in the diced carrots, bell pepper, diced tomatoes, chickpeas, vegetable broth, cumin, and smoked paprika. Bring to a boil, then reduce heat and simmer for about 20 minutes.

Finish with Spinach and Lemon

Add the fresh spinach and stir until wilted, then remove the pot from heat. Stir in the lemon juice and season with salt and pepper to taste.

Enjoy your soup with fresh bread or on its own!

Pro Tips

For added depth of flavor, consider incorporating a bay leaf while the soup simmers and remove it before serving.

Storage and Make-Ahead Tips

This soup is an excellent candidate for meal prep. You can make a double batch and store half in the freezer for up to three months. When freezing, allow the soup to cool completely before transferring it to airtight containers. This helps prevent freezer burn and keeps your soup tasting fresh when you're ready to enjoy it later. Just reheat in a pot over low heat or in a microwave, stirring occasionally to ensure even heating.

If you're planning to enjoy leftovers, store any additional spinach separately to prevent it from wilting in the soup. Add fresh spinach just before serving to maintain its bright texture and flavor. This simple step can transform your reheated soup into a vibrant meal that tastes just as good as the day it was made.

Variations and Customizations

Feel free to customize this Mediterranean Chickpea Soup to suit your taste preferences! For a spicier kick, add a pinch of red pepper flakes when sautéing the onions and garlic. You can also include other vegetables, such as zucchini or kale, which can be added at the same time as the spinach. This versatility allows you to adjust the soup's flavor profile while maintaining the delightful Mediterranean essence.

For a creamier version, consider stirring in a splash of coconut milk or a dollop of yogurt just before serving. This will add a rich, velvety texture that complements the hearty chickpeas beautifully. Additionally, switching out the chickpeas for other legumes like lentils can provide a different flavor experience while still keeping the soup nutritious and filling.

Questions About Recipes

→ Can I use dried chickpeas instead of canned?

Yes, just soak and cook the dried chickpeas beforehand, and adjust the cooking time as necessary.

→ Is this soup vegan-friendly?

Absolutely! This recipe is completely plant-based and full of nutrients.

→ How can I store leftovers?

Store the soup in an airtight container in the refrigerator for up to 3 days. Reheat on the stove or in the microwave.

→ Can I freeze this soup?

Yes, this soup freezes well! Just allow it to cool completely before transferring to freezer-safe containers.