Mediterranean Chickpea Soup

Name: Mediterranean Chickpea Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 tablespoons olive oil; 1 onion, chopped; 3 cloves garlic, minced; 2 carrots, diced; 2 celery stalks, diced; 1 can (15 oz) chickpeas, drained and rinsed; 1 can (14.5 oz) diced tomatoes; 4 cups vegetable broth; 1 teaspoon dried thyme; 1 teaspoon smoked paprika; Salt and pepper to taste; 2 cups spinach, fresh; Juice of 1 lemon

Highlighted under: Worldwide Favorites

I love making this Mediterranean Chickpea Soup when I want a healthy yet satisfying meal. Packed with vibrant vegetables and fiber-rich chickpeas, it’s perfect for a quick lunch or dinner. I aim for a comforting blend of spices, which brings out the classic Mediterranean flavors. Each bowl is not just a soup; it’s an experience of warmth and satisfaction that keeps me coming back for more. Plus, it's easy to prepare, making it a fantastic option for busy weeknights.

Created by

Hayley Morton

Last updated on 2026-02-08T05:40:36.501Z

When I first tried Mediterranean Chickpea Soup, I was taken by the harmonious blend of ingredients that created such a satisfying meal. I used fresh vegetables and added a squeeze of lemon for brightness, which really elevated the flavors. It’s amazing how simple ingredients can come together to create something truly special.

What I discovered is that letting the soup simmer allows the spices to meld beautifully. I often serve it with a drizzle of olive oil and a sprinkle of fresh herbs on top, adding vibrancy and an extra layer of flavor. It’s a recipe I keep revisiting!

Why You'll Love This Recipe
Packed with plant-based protein and fiber from chickpeas
Rich, aromatic flavors that transport you to the Mediterranean
Quick and easy to prepare for busy weeknights

Unlocking the Flavors of the Mediterranean

The key to achieving that rich, aromatic flavor in this Mediterranean Chickpea Soup lies in the quality of your spices. Using fresh herbs and spices, such as smoked paprika and dried thyme, can elevate the taste significantly. Smoked paprika adds a subtle smokiness that complements the earthy chickpeas beautifully. I recommend toasting the spices in the pot for a minute before adding the liquids; it helps to awaken their flavors and create a more aromatic base for the soup.

When choosing your diced tomatoes, opt for high-quality ones packed in juice rather than sauce. This ensures the soup retains a robust tomato flavor while keeping a light consistency. If you prefer a chunkier texture, consider using fire-roasted diced tomatoes for an added depth of flavor. Remember, the balance between the tanginess of the tomatoes and the creaminess of the chickpeas is crucial for achieving that comforting, satisfying bite.

Perfecting Your Soup Technique

Sautéing the vegetables at the right temperature is crucial for developing the depth of flavor in your soup. Aim for medium heat—this allows the onions to become translucent and sweet without turning brown too quickly. Stir occasionally to prevent any sticking. Cooking the carrots and celery until they’re just tender (about 5-7 minutes) ensures they contribute to the overall texture without losing their form in the soup.

When simmering your soup, keep it on low heat after the initial boil to avoid overcooking the chickpeas. A gentle simmer allows for the flavors to meld beautifully over about 30 minutes. If you notice the soup starting to thicken too much, you can easily adjust the consistency by adding more vegetable broth. Personal experimentation can also lead to the discovery of your perfect soup texture.

Serving and Storing Your Chickpea Soup

This Mediterranean Chickpea Soup is not only delicious when freshly made but also improves in flavor after a day in the fridge. If you're meal-prepping, allow the soup to cool completely before transferring it to airtight containers; this prevents moisture build-up. It can be stored in the refrigerator for up to 4 days or frozen for up to 3 months. When reheating, you may want to add a bit of vegetable broth or water to restore its original consistency.

For serving, consider garnishing with a drizzle of high-quality olive oil or a sprinkle of fresh herbs, like parsley, to brighten up the dish. Pair it with crusty bread or a side salad for a complete meal. You can also swap out the spinach for kale or Swiss chard, depending on what you have on hand, which adds another layer of nutritional goodness to the soup.

Ingredients

Soup Ingredients

2 tablespoons olive oil
1 onion, chopped
3 cloves garlic, minced
2 carrots, diced
2 celery stalks, diced
1 can (15 oz) chickpeas, drained and rinsed
1 can (14.5 oz) diced tomatoes
4 cups vegetable broth
1 teaspoon dried thyme
1 teaspoon smoked paprika
Salt and pepper to taste
2 cups spinach, fresh
Juice of 1 lemon

Instructions

Sauté the Vegetables

In a large pot, heat the olive oil over medium heat. Add the chopped onion, garlic, carrots, and celery. Sauté for about 5 minutes or until the vegetables are soft.

Combine the Ingredients

Stir in the chickpeas, diced tomatoes, vegetable broth, thyme, paprika, salt, and pepper. Bring the mixture to a boil.

Simmer the Soup

Reduce the heat to low and let the soup simmer for about 30 minutes. Stir occasionally to blend the flavors.

Finish and Serve

Just before serving, stir in the fresh spinach and lemon juice. Cook for an additional 5 minutes until the spinach wilts. Serve hot!

Pro Tips

For an extra kick, add a pinch of red pepper flakes while sautéing the vegetables. You can also blend part of the soup for a creamier texture if desired.

Ingredient Alternatives

If you’re looking to adjust this recipe for dietary preferences, there are plenty of substitutes that can work well without sacrificing flavor. For a gluten-free option, ensure you use a certified gluten-free vegetable broth. If you’re avoiding legumes, you can replace chickpeas with diced sweet potatoes for a different texture while still preserving the soup's heartiness; just adjust the cooking time accordingly.

For a creamier consistency, consider adding a splash of coconut milk or a dollop of yogurt right before serving. This not only enhances the richness but also adds a unique flavor twist that complements the Mediterranean spices beautifully.

Making It Your Own

One of the beautiful aspects of this soup is its versatility. You can easily add other vegetables you have on hand, such as bell peppers or zucchini, to increase the nutrient profile. Just be sure to chop them into similar-sized pieces to maintain even cooking. For some added protein or texture, you could toss in some cooked quinoa or couscous towards the end of the cooking process; they’ll soak up the flavors beautifully.

Variations on the spices can also change the soup dramatically. A dash of cumin or coriander can provide an additional warmth and Earthiness. If you prefer a spicier version, add a pinch of crushed red pepper flakes while sautéing your vegetables to bring in a nice heat without overpowering the palate.

Questions About Recipes

→ Can I make this soup ahead of time?

Yes, this soup can be made ahead of time and stored in the refrigerator for up to 3 days. It also freezes well for up to 2 months.

→ Can I add other vegetables?

Absolutely! Feel free to include any vegetables you have on hand, like zucchini or bell peppers.

→ How can I make this soup spicier?

You can add red pepper flakes or cayenne pepper to increase the heat level to your liking.

→ What can I serve with this soup?

This soup pairs well with crusty bread, a fresh salad, or even over a bed of cooked quinoa for a heartier meal.