Mediterranean Chickpea Soup

Name: Mediterranean Chickpea Soup
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 can chickpeas, drained and rinsed; 1 medium onion, chopped; 2 cloves garlic, minced; 1 bell pepper, chopped; 2 carrots, diced; 2 cups vegetable broth; 1 teaspoon cumin; 1 teaspoon smoked paprika; Salt and pepper to taste; 2 cups fresh spinach, chopped; Juice of 1 lemon; Olive oil for sautéing

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I absolutely love making Mediterranean Chickpea Soup, especially on chilly days. This heartwarming soup is not only delicious but also packed with flavor and nutrients. With its vibrant vegetables and aromatic spices, it creates a comforting bowl that warms you from the inside out. Every time I prepare it, I’m reminded of sun-soaked Mediterranean coasts, which makes each spoonful a mini-vacation. Plus, it’s surprisingly quick to whip up, making it perfect for busy weeknights yet special enough for gatherings.

Created by

Hayley Morton

Last updated on 2026-02-08T05:52:36.550Z

When I set out to create this Mediterranean Chickpea Soup, my goal was to embrace the bright and vibrant flavors typical of Mediterranean cuisine. Using high-quality canned chickpeas saves time while still providing a hearty base for the soup. I found that combining fresh vegetables like bell peppers and spinach adds not only color but also a lovely texture that complements the smoothness of the chickpeas.

Another tip I discovered is the importance of spices—a pinch of cumin and a hint of smoked paprika elevate the dish considerably. The other secret to perfection is letting the soup simmer long enough to let all the flavors meld together. This step significantly enhances the overall taste, making it a comforting classic in my kitchen.

You'll Love This Recipe Because
It's a healthy and filling option for lunch or dinner.
The blend of spices gives it a unique and captivating flavor.
You can easily customize it with your favorite vegetables.

Ingredient Insights

The chickpeas in this Mediterranean soup are not just a source of protein; they also provide a creamy texture that enhances the overall mouthfeel. If you're using dried chickpeas instead of canned, remember to soak them overnight and boil them until tender—this can take 1-2 hours. The culinary versatility of chickpeas makes them an excellent pantry staple, easily absorbing the flavors of spices and broth.

Fresh spinach is a nutritional powerhouse, adding iron and other essential vitamins. It wilts quickly, so add it just before serving for the best color and texture. If you're looking for alternatives due to dietary restrictions or availability, kale or Swiss chard can seamlessly replace spinach, though their cooking times may vary slightly.

Cooking Technique

Sautéing the onion and garlic until translucent is crucial for building flavor. Aim for a gentle heat—medium should suffice—because burning the garlic can introduce bitterness to the dish. You'll know it’s ready when the onion is glossy and slightly softened, usually taking about 4-5 minutes before adding the bell pepper and carrots.

When simmering the soup, don’t rush the process. Allowing it to simmer for at least 20 minutes enables the spices to meld and develop a rich flavor profile. If you're in a hurry, raising the heat will work but can compromise depth in flavor. Once finished, taste before serving, and feel free to adjust seasoning with salt, pepper, or an additional squeeze of lemon.

Ingredients

For the Soup

1 can chickpeas, drained and rinsed
1 medium onion, chopped
2 cloves garlic, minced
1 bell pepper, chopped
2 carrots, diced
2 cups vegetable broth
1 teaspoon cumin
1 teaspoon smoked paprika
Salt and pepper to taste
2 cups fresh spinach, chopped
Juice of 1 lemon
Olive oil for sautéing

Instructions

Sauté the Vegetables

In a large pot, heat olive oil over medium heat. Add the onion and garlic, sautéing until they become translucent. Then, incorporate the bell pepper and carrots, cooking for about 5 minutes.

Add Chickpeas and Spices

Stir in the chickpeas, cumin, smoked paprika, salt, and pepper. Cook for another minute to toast the spices.

Simmer

Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat and let it simmer for about 20 minutes, allowing the flavors to blend.

Finish with Spinach and Lemon

Just before serving, stir in the chopped spinach and squeeze in the lemon juice. Allow the spinach to wilt for a couple of minutes.

Pro Tips

For an added depth of flavor, consider garnishing each bowl with fresh parsley or a drizzle of high-quality olive oil before serving.

Storage and Reheating

This soup can be stored in an airtight container in the refrigerator for up to 4 days, making it a great meal prep option. Just let it cool completely before refrigerating. For longer storage, you can freeze it for up to 3 months. To reheat, place it in a saucepan over medium heat, stirring occasionally until heated through. If it appears thickened from the fridge or freezer, a splash of vegetable broth can help to restore the desired consistency.

When reheating, be mindful not to overcook the spinach if you had it mixed in initially; it’s best to add fresh spinach during the reheat for maximum vibrancy. If serving leftovers, consider refreshing them with a squeeze of lemon to reinvigorate the flavors.

Serving Suggestions

For a more substantial meal, serve this soup alongside crusty bread or a side salad to complement the fresh flavors. I love pairing it with a drizzle of extra virgin olive oil and a sprinkle of feta cheese for an extra layer of Mediterranean flair. This can elevate the dish, giving it an added creaminess and a delightful saltiness that perfectly balances the soup’s flavors.

You can also customize the acidity in your bowl—add a dollop of yogurt or a splash of balsamic vinegar for a unique twist. For those looking to enhance the spice level, a pinch of red pepper flakes can add a nice kick, making this soup adaptable to your personal taste.

Questions About Recipes

→ Can I make this soup in advance?

Yes, this soup can be stored in the refrigerator for up to 3 days. Reheat on the stove before serving.

→ Is it possible to freeze the soup?

Absolutely! You can freeze the soup in an airtight container for up to 3 months. Just thaw and reheat before serving.

→ Can I add other vegetables?

Yes! Feel free to add your favorite vegetables such as zucchini or kale for even more nutrition.

→ What should I serve with this soup?

This soup pairs wonderfully with crusty bread or a light side salad.