Whenever I crave a warm, comforting bowl that’s packed with flavor yet easy to make, Mediterranean Chickpea Soup is my go-to. This soup blends wholesome chickpeas with fragrant herbs and vibrant vegetables, bringing together the rich traditions of Mediterranean cuisine. I love how a few simple ingredients transform into a hearty meal that feels both nourishing and satisfying. If you’ve never tried making this soup at home, you’re in for a treat. I’ll share everything you need—from ingredients to tips—to get it just right.
Ingredients List for Mediterranean Chickpea Soup
Getting the ingredients right is key for this soup to shine. I always keep a few pantry staples on hand for this recipe. Here’s what you’ll need, measured and described clearly to avoid any guesswork:
- 1 tablespoon olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 2 medium carrots, peeled and diced
- 2 stalks celery, diced
- 1 (15-ounce) can chickpeas, drained and rinsed
- 1 (14.5-ounce) can diced tomatoes, with juices
- 4 cups vegetable broth (low sodium preferred)
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon dried oregano
- 1/2 teaspoon ground coriander
- Salt and freshly ground black pepper, to taste
- Juice of half a lemon (about 1 tablespoon)
- Fresh parsley, chopped (for garnish, optional)
The diced vegetables should be uniform in size—about half-inch dice—so everything cooks evenly. Fresh garlic gives the best flavor, but if you only have jarred minced, that works too. The lemon juice added at the end brightens the whole bowl, so don’t skip it!
Mediterranean Chickpea Soup
Warm up with this Mediterranean Chickpea Soup recipe that soothes your body and soul in just 30 minuteseasy healthy and comforting
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Total Time: 45 minutes
- Yield: 6 servings
- Category: Soup
- Cuisine: Mediterranean
Ingredients
- 1 tablespoon olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 2 medium carrots, peeled and diced
- 2 stalks celery, diced
- 1 (15-ounce) can chickpeas, drained and rinsed
- 1 (14.5-ounce) can diced tomatoes, with juices
- 4 cups vegetable broth (low sodium preferred)
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon dried oregano
- 1/2 teaspoon ground coriander
- Salt and freshly ground black pepper, to taste
- Juice of half a lemon (about 1 tablespoon)
- Fresh parsley, chopped (for garnish, optional)
Instructions
- Heat the olive oil: Start by warming a tablespoon of olive oil over medium heat in a large pot. You want it hot but not smoking.
- Sauté onions, carrots, and celery: Toss in the diced onion, carrot, and celery. Cook for about 5 to 7 minutes, stirring occasionally until the veggies soften and the onions turn translucent.
- Add garlic and spices: Stir in minced garlic, cumin, smoked paprika, oregano, and coriander. Cook for 1 minute until fragrant. Be careful here—garlic cooks quickly and can burn if you’re not watching.
- Combine chickpeas and tomatoes: Add the drained chickpeas and the can of diced tomatoes with their juices. Stir to combine all ingredients well.
- Add broth and simmer: Pour in the vegetable broth. Stir everything together and bring the soup to a boil. Once boiling, reduce the heat to low and let it simmer uncovered for about 25 minutes. This lets the flavors meld and the soup thicken slightly.
- Season and finish: Add salt and pepper to taste. Just before serving, stir in the fresh lemon juice to brighten the flavors.
- Garnish and serve: Ladle the soup into bowls and sprinkle with chopped fresh parsley for a fresh touch.
Notes
A warm, comforting Mediterranean Chickpea Soup recipe blending wholesome chickpeas with fragrant herbs and vibrant vegetables. Easy to prepare, vegetarian and vegan-friendly, packed with fiber and protein, and brightened with fresh lemon juice.
How to Prepare Mediterranean Chickpea Soup
This soup is easy once you follow the steps and timing carefully. Here’s how I do it, broken down so you won’t get lost or overwhelmed:
- Heat the olive oil: Start by warming a tablespoon of olive oil over medium heat in a large pot. You want it hot but not smoking.
- Sauté onions, carrots, and celery: Toss in the diced onion, carrot, and celery. Cook for about 5 to 7 minutes, stirring occasionally until the veggies soften and the onions turn translucent.
- Add garlic and spices: Stir in minced garlic, cumin, smoked paprika, oregano, and coriander. Cook for 1 minute until fragrant. Be careful here—garlic cooks quickly and can burn if you’re not watching.
- Combine chickpeas and tomatoes: Add the drained chickpeas and the can of diced tomatoes with their juices. Stir to combine all ingredients well.
- Add broth and simmer: Pour in the vegetable broth. Stir everything together and bring the soup to a boil. Once boiling, reduce the heat to low and let it simmer uncovered for about 25 minutes. This lets the flavors meld and the soup thicken slightly.
- Season and finish: Add salt and pepper to taste. Just before serving, stir in the fresh lemon juice to brighten the flavors.
- Garnish and serve: Ladle the soup into bowls and sprinkle with chopped fresh parsley for a fresh touch.
Make sure to taste the soup after simmering—it usually needs a little touch of seasoning. If it tastes flat, add a pinch of salt or a splash more lemon juice. This step makes a big difference. Also, watch your simmer time; if you cook too long, the chickpeas may get mushy, which some people don’t love.
Why You’ll Love Mediterranean Chickpea Soup
- Simple to prepare with common ingredients
- Vegetarian and vegan-friendly
- Loaded with fiber and protein from chickpeas
- Bright and fresh thanks to lemon juice and herbs
- Comforting warmth perfect for any season
- Easy to customize with your favorite veggies or spices
Tips for Success with Mediterranean Chickpea Soup
- Use low sodium broth to control the saltiness yourself.
- Drain and rinse canned chickpeas well to reduce excess starch and salt.
- Don’t skip the lemon juice—it lifts the whole flavor profile.
- If you want a smoother texture, use an immersion blender to puree part of the soup and leave some chickpeas whole.
- Toast your spices briefly in the pot with the garlic to enhance their natural oils and flavors.
Nutritional Information Disclaimer
The nutritional values for Mediterranean Chickpea Soup depend heavily on the specific ingredients and brands you use. For example, sodium content will vary between broths, and canned produce may add sugars or salt. Since individual portions and additions differ, nutritional information is provided here only as a rough guide. If you have strict dietary needs, I recommend calculating precise values based on your chosen ingredients.
Frequently Asked Questions about Mediterranean Chickpea Soup
Can I use dried chickpeas instead of canned?
Yes, you can use dried chickpeas—but plan ahead. Soak them overnight, then cook until tender before adding to the soup. This adds time but can improve texture and flavor without any preservatives.
Is this soup gluten-free?
Absolutely. All ingredients in this recipe are naturally gluten-free, just make sure your vegetable broth and canned items don’t contain any hidden gluten additives.
Can I freeze Mediterranean Chickpea Soup?
Yes, it freezes well. Cool the soup completely before transferring it to airtight containers. It keeps for up to 3 months in the freezer. Reheat gently on the stove to keep the chickpeas from breaking down too much.
What can I add for extra protein?
If you want more protein, adding cooked chicken or turkey works well. For a plant-based boost, stir in some cooked quinoa or a handful of chopped spinach for added nutrients.
Can I make this soup spicier?
Definitely. Add a pinch of red pepper flakes with the spices or a dash of cayenne pepper. It gives the soup a nice kick without overpowering the Mediterranean flavors.
