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, chopped; 2 cloves garlic, minced; 1 carrot, diced; 1 bell pepper, chopped; 1 can (15 oz) chickpeas, rinsed and drained; 1 can (14 oz) diced tomatoes; 4 cups vegetable broth; 1 teaspoon cumin; 1 teaspoon paprika; Salt and pepper to taste; 2 cups fresh spinach; Juice of 1 lemon; Fresh parsley for garnish

Highlighted under: Fresh Living Plates

I love making Mediterranean Chickpea Soup when I want a warm dish that’s both hearty and healthy. The blend of spices and fresh vegetables gives this soup a vibrant flavor that never fails to impress. Plus, it’s incredibly easy to prepare, making it a go-to for busy weeknights. With protein-packed chickpeas, every spoonful comforts while nourishing the soul. Adding a dash of lemon at the end elevates the taste, leaving a bright finish to this delightful bowl of goodness!

Created by

Ottilie James

Last updated on 2026-02-07T20:24:38.488Z

When I first tried Mediterranean Chickpea Soup, I was amazed by how a few simple ingredients could yield such rich flavors. The combination of garlic, cumin, and paprika creates an aromatic base, which is complemented by fresh vegetables like spinach and tomatoes. I learned that adding lemon juice right before serving brightens the flavors beautifully, giving it that Mediterranean edge!

As I continued to perfect the recipe, I found that using canned chickpeas instead of dried made the process faster without sacrificing flavor. This soup is not only comforting but also packed with protein and fiber, making it perfect for any day of the week. Each time I make it, I discover yet another reason to love this dish.

Why You'll Love This Recipe
Hearty and filling with a delightful mix of spices
Nutritious, packed with protein and fiber from chickpeas
Perfect for meal prep and leftovers, just get better with time

Embrace the Flavors of the Mediterranean

The Mediterranean region is known for its rich culinary traditions, and this Chickpea Soup captures that essence beautifully. Utilizing ingredients like cumin and paprika not only adds depth but also brings warmth to the dish, perfect for chilly evenings. The combination of spices works harmoniously, allowing the chickpeas to shine while still providing complexity. When sautéing the onion and garlic, ensure they are cooked until just translucent to avoid bitterness, setting the stage for a well-rounded flavor profile.

Diced tomatoes contribute both acidity and sweetness, balancing the hearty flavors of the chickpeas. Using canned tomatoes offers a convenient solution without sacrificing taste, as they are often harvested at peak ripeness. I recommend using low-sodium vegetable broth to control the saltiness and elevate the natural flavors of the fresh ingredients. Adding a splash of lemon juice at the end enhances the dish's brightness; make sure to taste before serving to adjust the acidity as desired.

Expert Tips for Perfecting Your Soup

When preparing your Mediterranean Chickpea Soup, pay attention to the texture of the vegetables. You want them to remain slightly firm, which adds an appealing bite after simmering. If you like a creamier soup, consider blending a portion of it with an immersion blender, returning it to the pot before adding the spinach. This will create a beautiful balance between smoothness and hearty chunks, enhancing the overall mouthfeel of the soup.

For meal prep enthusiasts, this soup is an excellent candidate for batch cooking. It stores well in the refrigerator for up to five days and also freezes beautifully for up to three months. Just be sure to let it cool completely before transferring it to an airtight container. When reheating, add a splash of water to restore its original consistency as it may thicken during storage. A quick stir will ensure the flavors remain vibrant when serving.

Ingredients

Gather your ingredients to make this comforting Mediterranean dish:

Ingredients

1 tablespoon olive oil
1 onion, chopped
2 cloves garlic, minced
1 carrot, diced
1 bell pepper, chopped
1 can (15 oz) chickpeas, rinsed and drained
1 can (14 oz) diced tomatoes
4 cups vegetable broth
1 teaspoon cumin
1 teaspoon paprika
Salt and pepper to taste
2 cups fresh spinach
Juice of 1 lemon
Fresh parsley for garnish

Combine these ingredients to create a nourishing bowl of soup!

Instructions

Follow these steps for a delicious Mediterranean Chickpea Soup:

Sauté the Vegetables

In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until the onion becomes translucent. Stir in the diced carrot and bell pepper, cooking for another 5 minutes.

Add Chickpeas and Spices

Incorporate the chickpeas, diced tomatoes, vegetable broth, cumin, paprika, and season with salt and pepper. Bring the mixture to a gentle boil.

Simmer the Soup

Reduce the heat to low and let the soup simmer for about 20 minutes. This allows the flavors to meld beautifully.

Stir in Spinach

Add the fresh spinach and allow it to wilt for about 2-3 minutes. Stir in the lemon juice to brighten the flavors.

Serve the Soup

Ladle the soup into bowls and garnish with fresh parsley before serving. Enjoy it warm with a slice of crusty bread!

Follow these steps to enjoy your homemade Mediterranean delight!

Pro Tips

For an extra layer of flavor, consider roasting the spices in the oil before adding the vegetables. This enhances their aroma and taste.

Serving Suggestions

This Mediterranean Chickpea Soup is delicious on its own, but I love to serve it alongside a crusty slice of bread or a fresh Mediterranean salad. The crunchy texture of a salad adds a delightful contrast, while the bread is perfect for soaking up the flavorful broth. For an extra twist, consider adding a dollop of Greek yogurt or a sprinkle of feta cheese on top for added creaminess and depth of flavor.

If you're looking to make the dish more substantial, feel free to add grains like quinoa or couscous toward the end of cooking. These additions provide a different texture and can help to bulk it up, ideal for a filling meal. Keep in mind that if you add grains, you may need to adjust the broth amount slightly to achieve your desired consistency.

Variations to Explore

Experimenting with variations can lead to exciting new versions of this recipe. Consider incorporating seasonal vegetables like zucchini or kale, which would complement the existing flavors beautifully. If you prefer a spicier kick, toss in some diced jalapeños or a pinch of red pepper flakes when sautéing the vegetables. These adjustments personalize the dish and keep it fresh each time you make it.

For those who enjoy a touch of smokiness, try adding smoked paprika instead of regular paprika, which deepens the flavor and gives the soup an appealing aroma. You can also substitute red lentils for chickpeas for a different protein source; the lentils will break down during cooking, resulting in a thicker consistency that may require less simmering time.

Questions About Recipes

→ Can I use dried chickpeas instead of canned?

Yes! Just soak and cook them beforehand, as they will take longer to prepare.

→ Is this soup freezer-friendly?

Absolutely! Just cool it down and store in airtight containers for up to 3 months.

→ What can I substitute for vegetable broth?

You can use chicken broth for a non-vegetarian option or water with added seasonings.

→ Can I add more vegetables?

Definitely! Feel free to add your favorite vegetables, like zucchini or kale, to boost nutrition.