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