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MEDITERRANEAN CHICKPEA SOUP

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This hearty Mediterranean soup is full of plant-based protein, vegetables, and spinach, all simmered in a thick and flavorful tomato broth. Satisfying and delicious.

Ingredients

Scale
  • 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 (optional)
  • Red pepper flakes (optional)

Instructions

  1. Heat olive oil in a large pot over medium heat. Add diced onion, carrots, and celery. Cook, stirring often, until onion softens and turns translucent, about 5 minutes.
  2. Stir in garlic, paprika, oregano, and thyme. Cook until fragrant, about 1 minute, stirring constantly.
  3. Add chickpeas, tomatoes, broth, salt, pepper, and bay leaves (if using). Raise heat and bring to a boil, then cover, reduce heat to low, and simmer for 20 minutes. If using bay leaves, remove and discard them.
  4. Shake flour with 3 tablespoons cold water in a small jar until completely smooth, then stir into soup. Add fresh spinach a handful at a time, stirring until wilted. Turn off heat.
  5. Stir in 1 tablespoon lemon juice, then taste and adjust seasoning with more salt, pepper, and lemon juice as needed. Serve with olive oil, red pepper flakes, and parmesan if desired.

Notes

  • The flour slurry thickens soup beautifully without a blender. Shake well to avoid lumps.
  • Frozen spinach works well too. Use about 3 oz and add directly to hot soup.
  • Soup tastes even better the next day as flavors continue to develop.
  • Makes approximately 9 cups total.

Nutrition

Find it online: https://www.benefitiany.com/mediterranean-chickpea-soup/