MEDITERRANEAN CHICKPEA SOUP

Mediterranean chickpea soup is my go-to when I want something warming that actually fills me up. This hearty soup features protein-rich chickpeas, fresh vegetables, and vibrant spinach in a thick, flavorful tomato broth.

I first made something similar to this about eight years ago after buying too many cans of chickpeas on sale. I wanted a soup that tasted bright and satisfying without meat, so I started building flavors with garlic, oregano, and tomatoes. The breakthrough came when I discovered the flour slurry trick for thickening the broth without blending anything. Now this Mediterranean soup is my favorite meal prep recipe because it keeps beautifully and actually tastes better the next day after all the flavors meld together.

Simple Mediterranean Ingredients

I always use low-sodium vegetable broth so I can control the salt myself. Bay leaves are optional here, but they add subtle depth that really enhances the soup.

• 1 1/2 tablespoons olive oil
• 1 medium onion, peeled and diced
• 2 medium carrots, peeled and diced
• 1 celery rib, diced
• 2 to 3 garlic cloves, minced
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 1/4 teaspoon dried thyme
• 2 cans (15 oz each) chickpeas, drained and rinsed
• 1 can (14 oz) whole or diced tomatoes with juices
• 2 1/2 cups (600 mL) low-sodium vegetable broth
• 3/4 teaspoon salt
• 1/8 teaspoon black pepper
• 2 bay leaves (optional)
• 2 tablespoons all-purpose flour
• 6 oz (170 g) fresh spinach, or 3 oz frozen spinach
• 1 to 2 tablespoons fresh lemon juice
• Grated parmesan cheese for serving (optional)
• Red pepper flakes for serving (optional)

I prefer whole canned tomatoes that I break apart with my spoon while cooking. They give better texture than pre-diced and make the soup feel more rustic.

Building the Flavor Base

Use a Dutch oven or large pot with a heavy bottom for the most even heat when making this soup.

Step 1: Heat 1 1/2 tablespoons olive oil in a large pot or Dutch oven over medium heat. Add diced onion, carrots, and celery. Cook for about 5 minutes, stirring often, until the onion softens and turns translucent. The vegetables will release their natural sweetness and create a flavorful foundation.

Step 2: Stir in minced garlic, paprika, oregano, and thyme. Cook for about 1 minute, stirring constantly, until the spices become fragrant and the garlic turns golden. This step blooms the spices and releases their essential oils for maximum flavor.

Step 3: Add drained chickpeas, tomatoes with their juices, vegetable broth, salt, pepper, and bay leaves (if using). Raise heat to high and bring the mixture to a boil. Once boiling, cover the pot with a lid, reduce heat to low, and simmer for 20 minutes. The flavors will meld beautifully and the chickpeas will absorb the Mediterranean seasonings. If you used bay leaves, remove and discard them now.

Step 4: Add 2 tablespoons flour and 3 tablespoons cold water to a small jar with a tight-fitting lid. Shake vigorously for about 10 seconds until the mixture is completely smooth with no lumps visible. Pour this slurry into the soup and stir well. The soup will thicken slightly to a nice consistency. Add fresh spinach a handful at a time, stirring after each addition until wilted. The spinach will reduce dramatically and turn a gorgeous dark green. Turn off the heat.

Step 5: Stir in 1 tablespoon fresh lemon juice. Taste the soup and adjust seasoning, adding more lemon juice, salt, or pepper 1/4 teaspoon at a time until the flavors are bright and balanced. The lemon brightens everything and prevents the soup from tasting flat.

Serving MEDITERRANEAN CHICKPEA SOUP

This filling soup pairs wonderfully with Mediterranean-inspired sides.

Crusty Italian Bread: Thick slices of warm, crusty bread are essential for soaking up the rich tomato broth and make this soup feel like a complete meal.

Garlic Crostini: Toasted baguette slices rubbed with garlic and drizzled with olive oil add delightful crunch and extra garlicky flavor to every spoonful.

Simple Green Salad: A fresh salad with lemon vinaigrette provides cooling contrast to the warm soup and adds extra vegetables and fiber.

Homemade Croutons: Crispy, golden croutons add satisfying texture and make your soup feel extra special without much effort.

More Plant-Powered Soups and Mains to Explore

This Mediterranean chickpea soup fits perfectly into a week of varied, nutritious meals. Complement the bright Mediterranean flavors with the creamy richness of Amazing Marry Me Chickpeas served over rice for a heartier option. The warming spices also pair wonderfully with Chickpea Curry, offering two different cultural approaches to cooking with chickpeas.

For meal prep variety, alternate with the protein-packed High Protein Creamy Taco Soup and the veggie-loaded Turkey Vegetable Soup throughout the week for balanced, satisfying lunches and dinners that never get boring.

Storage and Reheating

Store this soup in airtight containers in the refrigerator for 3 to 4 days. The flavors deepen significantly overnight as everything continues to blend together.

You can freeze portions for up to 2 months in freezer-safe containers. Leave about 1 inch of space at the top for expansion. Thaw overnight in the refrigerator, then reheat gently on the stovetop.

To reheat, warm on the stovetop over medium heat for 5 to 7 minutes, stirring occasionally. Add a splash of vegetable broth if the soup has thickened too much. Heat only what you’ll eat to preserve the best texture.

Common Questions

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