Mediterranean Chickpea and Vegetable Soup Recipe

Introduction

This Mediterranean Soup is a hearty and flavorful blend of chickpeas, fresh vegetables, and fragrant herbs. It’s a comforting dish that’s easy to prepare and perfect for a wholesome meal any day of the week.

Ingredients

• 1 ½ tablespoon olive oil
• 1 onion, peeled and diced
• 2 carrots, peeled and diced
• 1 celery rib, diced
• 2-3 garlic cloves, minced
• 1 teaspoon paprika
• 1 teaspoon oregano
• ¼ teaspoon thyme
• 2 cans (14oz – 400 gr each) chickpeas, drained
• 1 can (14oz – 400 gr) whole or diced tomatoes
• 2 ½ cups (600 ml) low-sodium vegetable broth
• ¾ teaspoon salt
• ⅛ teaspoon black pepper
• 2 bay leaves (optional)
• 1 tablespoon flour
• 6 oz (170 grams) fresh spinach (or 3 oz frozen)
• 1 to 2 tablespoons fresh lemon juice, or to taste (optional)

Instructions

1. Step 1: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrot, and celery. Cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
2. Step 2: Stir in the garlic, paprika, oregano, and thyme. Cook until fragrant, about 1 minute.
3. Step 3: Add the chickpeas, tomatoes, broth, salt, pepper, and bay leaves. Raise the heat and bring the mixture to a boil. Then cover the pot, reduce the heat, and simmer for 20 minutes. Remove the bay leaves.
4. Step 4: In a jar with a lid, combine the flour and ¼ cup of cold water. Shake until emulsified, then stir into the soup. Add the fresh spinach a handful at a time, stirring until wilted. If using frozen spinach, increase the cooking time accordingly. Turn off the heat.
5. Step 5: Finish with lemon juice. Taste and season with more salt, pepper, or lemon juice until the flavors really sing.
6. Step 6: Divide into bowls. Drizzle with extra virgin olive oil and a pinch of red pepper flakes if desired. Add grated parmesan cheese for a non-vegan option. Serve with crusty bread and enjoy!

Tips & Variations

• For extra creaminess, use an immersion blender to puree a portion of the soup before adding the spinach.
• Substitute kale or Swiss chard if spinach isn’t available.
• To make it spicier, add a pinch of cayenne pepper along with the paprika.
• If you prefer a thicker soup, increase the flour slightly or simmer uncovered for a few extra minutes.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop over low heat, stirring occasionally. This soup also freezes well for up to 3 months; thaw overnight in the refrigerator before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use canned spinach instead of fresh or frozen?

Canned spinach tends to be softer and more watery, which can alter the texture of the soup. Fresh or frozen spinach is best for maintaining a balanced texture and flavor.

Is this soup suitable for vegans?

Yes, this soup is naturally vegan if you skip the parmesan cheese topping. Use olive oil and vegetable broth to keep it plant-based.

Mediterranean Chickpea and Vegetable Soup Recipe

Print Recipe

★★★★★

4.8 from 67 reviews

A hearty and flavorful Mediterranean soup packed with chickpeas, fresh vegetables, and aromatic herbs, perfect for a comforting and nutritious meal.

• Author: lucas
• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Total Time: 40 minutes
• Yield: 4 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: Mediterranean
• Diet: Vegan

Ingredients

Scale 1x2x3x

Main Ingredients

• 1 ½ tablespoon olive oil
• 1 onion, peeled and diced
• 2 carrots, peeled and diced
• 1 celery rib, diced
• 2–3 garlic cloves, minced
• 1 teaspoon paprika
• 1 teaspoon oregano
• ¼ teaspoon thyme
• 2 cans (14oz – 400 gr each) chickpeas, drained
• 1 can (14oz – 400 gr) whole or diced tomatoes
• 2 ½ cup (600 ml) low-sodium vegetable broth
• ¾ teaspoon salt
• ⅛ teaspoon black pepper
• 2 bay leaves (optional)
• 1 tablespoon flour
• 6 oz (170 grams) fresh spinach (or 3 oz frozen)
• 1 to 2 tablespoon fresh lemon juice, or to taste (optional)

Instructions

1. Prepare the Vegetables: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrot, and celery. Cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
2. Add Spices and Garlic: Stir in the minced garlic, paprika, oregano, and thyme. Cook until fragrant, around 1 minute, to release the flavors.
3. Simmer the Soup: Add the drained chickpeas, tomatoes, vegetable broth, salt, pepper, and bay leaves. Bring the mixture to a boil over high heat, then cover the pot, reduce the heat to low, and let simmer for 20 minutes. Remove bay leaves after simmering.
4. Thicken and Add Spinach: In a jar with a lid, combine the flour and ¼ cup cold water, shaking until emulsified. Stir this mixture into the soup. Add fresh spinach gradually, stirring each handful until wilted. If using frozen spinach, increase cooking time slightly. Turn off the heat once spinach is incorporated.
5. Season and Finalize: Add fresh lemon juice to taste, then adjust the seasoning with additional salt, pepper, and lemon juice until the flavors balance perfectly.
6. Serve: Ladle the soup into bowls. Drizzle with extra virgin olive oil and sprinkle with red pepper flakes if desired. Optionally, top with grated parmesan cheese for a non-vegan version. Serve with crusty bread and enjoy your warm Mediterranean soup.

Notes

• You can adjust the thickness of the soup by varying the amount of flour and water mixture.
• Frozen spinach increases cooking time by a few minutes compared to fresh.
• Adding lemon juice brightens the flavors but is optional based on preference.
• To keep the soup vegan, omit the parmesan cheese.
• Use low-sodium broth to better control the saltiness of the soup.
• For a richer flavor, you may sauté the spices briefly before adding liquids.

Keywords: Mediterranean soup, chickpea soup, healthy soup, vegan soup, spinach soup, vegetable broth soup