Mediterranean Chickpea Soup
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This hearty chickpea soup is full of flavor, it comes together in less than 30 minutes and makes a quick yet delicious dinner. Plus, it’s made from scratch with cupboard staples and spinach from the freezer.
This easy, nourishing, one-pot meal is perfect for warming up in colder months and is super tasty: garlic, olive oil, paprika, oregano add a depth of flavor to the chickpeas and the tomatoes. The end result is a creamy filling soup that really packs a nutritional punch with plenty of protein and your five-a-day.
Plus, you can cook a big batch and put it in the fridge or freezer and be done for the week.
What’s not to like?
What ingredients you need
- Canned chickpeas
- Canned tomatoes
- Frozen spinach
- Onion, carrots, celery (soffritto)
- Garlic
- Olive oil
- Spices (oregano and paprika)
- Flour
- Salt & pepper
- Bay leaves and lemon (optional)
How to make this chickpea soup
(Note: the full recipe is at the bottom of the page)
- Saute’ onion, carrots, celery, and bay leaves in olive oil
- Add garlic, paprika, and oregano
- Stir in chickpeas and mix well
- Add frozen spinach, tomato sauce, broth and salt
- Cook for 10 minutes
- Then stir in a mix of water and flour
- Cook for a further 5 minutes
- Taste and adjust the seasoning
- Serve with whole-grain bread, black pepper, or chili flakes. Done.
EASY, HEALTHY AND BUDGET-FRIENDLY
You can make this pretty much anytime you want because you need only and few cupboard essentials, dried stuff, a handful of frozen spinach and 25 minutes of prep time. Plus, this protein-packed soup makes a balanced and super cheap meal (less than $ 1.50 per portion!).
ARE CHICKPEAS HEALTHY?
YES. Chickpeas are nutrient-dense food rich in protein and fiber. According to this study published in the journal Nutrients, people who regularly consume chickpeas have higher intakes of fiber, vitamins A, E and C, folate, magnesium, potassium, iron, and antioxidants. Fiber is an important part of your diet, as it prevents constipation, helps control blood sugar, and reduces the appetite.
RECIPE NOTES & TIPS
WHY DOES THIS MEDITERRANEAN CHICKPEA SOUP TASTE GOOD?
Firstly, let’s start making some soffritto.
In Italy, this is a classic base for almost anything cooked on the stove. Basically, “soffritto“ is a mix of diced carrots, onion, celery that can be slowly sautéed in a bit of olive oil until golden and sweet, which creates a flavorsome base. Please, do not to skip this step : )
When you add paprika and oregano to the soffritto base, the heated oil helps these ingredients to release beautiful aromas, deep color, and flavor.
However, make sure the dried oregano has still his intense flavor, since stale oregano leaves make everything taste kind of dusty (It happened to me a few times!).
HOW TO MAKE A CREAMY SOUP?
This is a simple step, totally optional, but it helps to make a creamy soup without adding any cream or fat.
Simply whisk a small amount of flour in cold water before whisking it into the main pot. Give a good stir, that helps to dissolve the flour into the soup evenly. The end result is a creamy and filling soup.
MORE CHICKPEA RECIPES?
If you enjoy this protein-packed soup, be sure to check out these healthy and quick soup recipes.
Or, if you are looking for more chickpea recipes, have a look at my:
Chickpea Bruschetta
Creamy chickpea soup
Roasted root vegetable and chickpea salad
Beetroot and chickpea hummus
Spicy chickpea salad
If you make this Mediterranean chickpea soup or if you have a question, let me know! Leave a comment or rate it : )
I would love to hear from you! x
Mediterranean chickpea soup
Ingredients
- 2 cans chickpeas, drained (28oz – 800 grams)
- 1 can canned tomatoes, diced (14 oz- 400 grams)
- 2 1/2 cups vegetable broth (600 ml)
- 1 cup frozen spinach (7 oz – 200 grams from frozen)*
- 1 cup celery, diced (1 big celery stalk)
- 1 cup onion, diced (1 large onion)
- 1 cup carrots, diced (about 2 medium carrots)
- 1 large garlic clove, minced or pressed
- 1 tsp paprika
- 1 tsp dried oregano
- 2-3 bay leaves (optional)
- 1/2 Tbsp flour (heaped)
- 1/2 tsp fine salt, plus more to taste
- 1/8 tsp black pepper, plus more to taste
- 1 lemon, juice (optional)
Instructions
- Warm the olive oil in a large soup pot over medium heat. Once the oil is shimmering, add the diced onion, carrot, and celery. Cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
- Add the garlic, paprika, oregano and bay leaves. Cook until fragrant while stirring frequently, about 1 minute.
- Add the chickpeas, and cook for another minute, stirring often.
- Pour in the diced tomatoes, the frozen spinach, the broth and 1/2 tsp of salt. Raise the heat and bring the mixture to a boil, then cover the pot, reduce heat and cook gently for 10 minutes.
- In the meanwhile, dissolve 1/2 heaped Tbsp of flour into 1/2 cup of cold water, mix to a smooth consistency and stir in the soup. Srtir well and cook for a further 5 minutes. Remove the pot from heat, then remove the bay leaves. Taste and season with more salt, pepper and lemon juice until the flavors really sing. (You might need more salt, depending on your vegetable broth and your personal preferences.)
- Divide into bowls, drizzle with extra virgin olive oil and some chili flakes if you’d like.
Notes
- I usually make my own vegetable broth cooking for about 5-10 minutes vegetable scraps and herbs. However, when I’m short on time I go for hot water and vegan low salt vegetable broth cubes.
- If you use a broth that tastes quite salty on its own, it’s important to adjust the seasoning at the end and not at the beginning as you never really know how strong the salt from the broth is. I would start only with 1/2 tsp, no more than that.
- Leftover: it keeps well in the fridge for up to 3 days. t’s also freezable: divide among airtight containers (leaving 1-inch space at the top), and freeze up to 2 months.
- Lemon juice: although is optional, a small amount of lemon juice added at the end of cooking brightens flavors, especially in tasty bean soups. Start with a little bit of acid, taste and adjust, until your soup tastes balanced and bright.
- Veggies: If you prefer, you could swap the spinach for other greens, such as chopped kale or chard.
- Frozen spinach: the weight is from frozen, but you can swap frozen spinach for a 10-oz bag of fresh spinach if you prefer.
Too bland. I tried adding Dash garlic herb to it to give more pizazz. Fragrant and colorful soup.
Hey Sashie, I love the flavor of this soup, sorry to hear you found it a bit bland.
Thanks for your comment! x
Definitely one of our new favorites! Followed recipe and added half teaspoon of cumin as one reviewer suggested and it was delicious. My daughter wants vegan meals. I’m not a soup person but since we had all the ingredients, I figured I’d make it for her. I fell in love with it, too. Thank you so much!!!
You’re so welcome, Linda! : )
I’m very pleased to hear it’s one of your new favs, that’s such a wonderful feedback.
Thank you! xx
On the stove and cooking now – Smells delicious and I can’t wait to enjoy
Brilliant! I’m so pleased to hear that : )
Just made this soup, it is delicious!!!! Only thing I added was a dash or two of cumin!!!! Delish! Thank you
Thanks for taking the time to share your lovely feedback, Rita!
I”m so pleased to hear that : )
This is an excellent recipe and I make lots of soup!
Made no changes and it turned out so tasty. Yum!! Served with home made biscuits.
I’m so glad to heat that, Patty! Thanks for sharing your lovely feedback.x
Cheers, K
It was delicious and felt very nourishing. Thank you!
I’m so pleased to hear that, Jivan! Thanks for taking the time to share your feedback.
Cheers, Katia
Delicious! I was looking for a healthy soup to use up some chickpeas…super easy and yummy. Rather than thickening with flour, I removed the bay leaves and used an immersion blender on some of it. Like others, I used more garlic plus lots of freshly ground black pepper for kick. A winner!
I’m so pleased it turned out delicious! Thanks for taking the time to share your feedback, Michele. 💛
Very good , used fresh spinach ,a little more garlic, More carrots ,and add pasta ! Would do again ! thank you ! Great
You’re so welcome! 😊 Thanks for taking the time to share your feedback. x
This soup was amazing and came together quickly by the grace of pantry staples! My advice is don’t skip the lemon – it’s the secret that takes it to the next level.
I’m so pleased it was amazing, Maggie! 🤩 Thanks for taking the time to share your lovely feedback. x
I love this chickpea soup recipe. I make it at least twice a month, even in the summer. If there are left over bell peppers, I add those in as well. Yummy, 😋
I’m so glad to hear that, Gwen, this is one of our fav soups! Thanks for sharing your lovely feedback.
Cheers x
Thank you. This soup is so easy and amazingly delicious! A quick simple healthy soup. My husband and I both loved it! I can’t wait to try more of your recipes. Thanks again!
I’m so pleased, Lorri! 😍 Thanks for sharing your lovely feedback. x
Looks great! Is that two 28oz cans of chickpeas or a total of 28oz? Thanks.
Thanks, Nancy! That 28oz is the total (2 x 14oz can). Cheers x
I’m a former restaurateur; I’ve been a keen cook all my life and I’ve worked with some amazing Chefs, however my girlfriend tried this at her own place, told me about it and I’ve just cooked it: it’s sensational, many thanks! In fact I always mess with online recipes due to my own cooking experiences but in this case (as per my girlfriend’s instructions), I followed as per…with the exception that by mistake I used a Pimentón De la Vera (a spicy smoked Paprika – I live in Spain), and it was just the best!
You’ve made my day, Phil! 🤩 I’m so pleased you and your girlfriend loved this recipe, your feedback is greatly appreciated. Thank you x
Love it! I’m a vegetarian who doesn’t like vegetables, but I give this a 10/10. Hubz liked it, even though “there was no meat in it”.. I served it with 2 ingredient easy biscuits.
Fantastic, I’m so pleased you loved it, Debbie! 😊 Thank you for your feedback x
This recipe is amazing! My whole family loves it, especially paired with garlic bread. Would using almond flour instead of regular flour affect the recipe? Thank you, and I’m looking forward to trying more of your recipes!
Thanks so much for your lovely feedback! I’ve never used almond flour as a thickener and I’m not sure about the result in soups like this one. But thanks for the idea, I’m going to try it soon and will leave a note in the recipe card 😉 x
I have a question; the instructions say to mix the flour with the cold mix. Cold mix of what? Water, whipping cream. I don’t see the cold ingredient.
Thanks for your question, Heather! It’s cold water… I stated that in the instruction above, but for some reason I skipped the word “water” in the recipe card. I’ll be adding that now x
Tried this for lunch today. It’s so flavourful! I paired it with sourdough bread and it’s soo yummy and filling! So excited to try other recipes from you! 🙂 Thank you!
You’re so welcome! 😊 Thanks for taking the time to share your feedback x
Can this soup be puréed?
I wouldn’t puree this soup, Sue. I love the different textures from spinach and chickpeas. However, if you prefer a smoother soup you can blend it, but skip the flour (it works as a thickener, and you don’t need it in this case) x
Thank you!