Mediterranean Chickpea and Tomato Soup Recipe

Introduction

This Mediterranean Soup is a hearty and flavorful dish, packed with tender chickpeas, fresh vegetables, and warm spices. It’s a comforting, nutritious option perfect for any season, especially when you crave something wholesome and satisfying.

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 (14 oz / 400 g each) chickpeas, drained
• 1 can (14 oz / 400 g) 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. 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, vegetable broth, salt, pepper, and bay leaves. Raise the heat and bring the mixture to a boil.
4. Step 4: Cover the pot, reduce the heat, and simmer for 20 minutes. Then remove the bay leaves.
5. Step 5: In a jar with a lid, combine the flour and ¼ cup cold water. Shake until emulsified, then stir this mixture into the soup.
6. Step 6: Add the fresh spinach in batches, stirring each handful until wilted. If using frozen spinach, increase cooking time accordingly. Turn the heat off.
7. Step 7: Finish with fresh lemon juice to taste. Adjust the salt, pepper, and lemon juice until the flavors are balanced and vibrant.
8. Step 8: Divide the soup into bowls. Drizzle with extra virgin olive oil and sprinkle red pepper flakes if you like. Add grated parmesan cheese for a non-vegan option. Serve with crusty bread and enjoy!

Tips & Variations

• For a thicker soup, use less vegetable broth or cook uncovered for a few minutes after simmering.
• Swap spinach for kale or Swiss chard for a different green and texture.
• Add a pinch of red pepper flakes during cooking to add mild heat throughout the soup.
• Use gluten-free flour or cornstarch as a thickener if you prefer gluten-free.
• For extra richness, stir in a spoonful of plain yogurt or coconut cream just before serving.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove over low heat, adding a splash of broth or water if the soup has thickened. This soup can also be frozen for up to 2 months; thaw overnight in the refrigerator before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use dried chickpeas instead of canned?

Yes, but you will need to soak and cook the dried chickpeas beforehand. Soak them overnight and cook until tender before adding to the soup.

Is this soup vegan?

Yes, this recipe is naturally vegan if you omit the parmesan cheese topping. You can keep it vegan by using nutritional yeast or skipping cheese altogether.

Mediterranean Chickpea and Tomato Soup Recipe

Print Recipe

★★★★★

4.9 from 134 reviews

A hearty and flavorful Mediterranean Soup packed with wholesome chickpeas, fresh vegetables, and aromatic herbs, simmered to perfection for a nourishing and comforting meal.

• Author: Cleo
• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Total Time: 40 minutes
• Yield: 6 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: Mediterranean
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

Vegetables and Aromatics

• 1 onion, peeled and diced
• 2 carrots, peeled and diced
• 1 celery rib, diced
• 2–3 garlic cloves, minced
• 6 oz (170 grams) fresh spinach (or 3 oz frozen)

Spices and Herbs

• 1 teaspoon paprika
• 1 teaspoon oregano
• ¼ teaspoon thyme
• ⅛ teaspoon black pepper
• 2 bay leaves (optional)
• ¾ teaspoon salt

Other Ingredients

• 1 ½ tablespoon olive oil
• 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
• 1 tablespoon flour
• 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 softens and turns translucent, about 5 minutes.
2. Add Spices and Garlic: Stir in the minced garlic, paprika, oregano, and thyme. Cook until fragrant, about 1 minute, being careful not to burn the garlic.
3. Add Main Ingredients and Simmer: Add the drained chickpeas, canned tomatoes, vegetable broth, salt, black pepper, and bay leaves if using. Increase heat to bring the mixture to a boil, then cover, reduce to low heat and simmer gently for 20 minutes. After simmering, remove the bay leaves.
4. Thicken the Soup: In a jar with a lid, combine the flour with ¼ cup cold water and shake vigorously until emulsified. Stir this mixture into the soup to thicken it.
5. Add Spinach: Add fresh spinach a handful at a time to the soup, stirring until wilted. If using frozen spinach, cook a few minutes longer until fully heated through and wilted.
6. Finish and Season: Turn off the heat. Stir in fresh lemon juice to brighten the flavors. Taste and adjust seasoning with additional salt, pepper, or lemon juice as desired.
7. Serve: Ladle the soup into bowls. Drizzle with extra virgin olive oil and sprinkle red pepper flakes for a little heat if desired. Top with grated Parmesan cheese if not keeping it vegan. Serve with crusty bread for a satisfying meal. Enjoy!

Notes

• For a vegan option, omit the Parmesan cheese or use a plant-based alternative.
• Bay leaves are optional but add a subtle depth of flavor.
• Adjust lemon juice according to taste to enhance the soup’s brightness.
• If using frozen spinach, extend cooking time until thoroughly heated and wilted.
• This soup stores well and flavors develop even more when reheated the next day.

Keywords: Mediterranean soup, chickpea soup, vegetarian soup, healthy soup, vegetable soup, spinach soup