Name: Mediterranean Chickpea and Tomato Soup Recipe
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: Mediterranean
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; 6 oz (170 grams) fresh spinach (or 3 oz frozen); 1 teaspoon paprika; 1 teaspoon oregano; ¼ teaspoon thyme; 2 bay leaves (optional); ¾ teaspoon salt; ⅛ teaspoon black pepper; 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)

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Introduction

This Mediterranean Soup is a hearty and flavorful dish packed with chickpeas, fresh spinach, and aromatic herbs. It’s easy to make, nutritious, and perfect for a cozy lunch or dinner. Enjoy the vibrant flavors and comforting warmth in every bowl.

A blue patterned bowl filled with a thick vegetable soup sits on a white marbled surface. The soup has about four visible layers: at the bottom is a rich, orange broth, followed by a layer of chickpeas and bright orange carrot chunks scattered throughout. Fresh dark green spinach leaves and bits of green herbs float on top, adding color and texture. Around the bowl are half lemon wedges, a small white bowl of red chili flakes, pieces of flatbread, and a silver spoon resting on a white cloth napkin. Small red chili flakes are sprinkled near the bowl. Photo taken with an iphone --ar 4:5 --v 7

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 (14oz – 400 gr each) chickpeas, drained
1 can (14oz – 400 gr) 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

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 turns translucent, about 5 minutes.
Step 2: Stir in the garlic, paprika, oregano, and thyme. Cook until fragrant, about 1 minute.
Step 3: Add the chickpeas, tomatoes, vegetable broth, salt, pepper, and bay leaves. Raise the heat and bring the mixture to a boil, then cover the pot, reduce the heat, and simmer for 20 minutes. Remove the bay leaves.
Step 4: In a jar with a lid, combine the flour and ¼ cup cold water. Shake until emulsified, then stir this mixture into the soup.
Step 5: Add the fresh spinach, a handful at a time, stirring until wilted. If using frozen spinach, increase the cooking time accordingly. Turn the heat off once the spinach has wilted.
Step 6: Finish the soup with fresh lemon juice. Taste and adjust seasoning with more salt, pepper, and lemon juice until the flavors are balanced and lively.
Step 7: Serve the soup in bowls, drizzling with extra virgin olive oil and a pinch of red pepper flakes if desired. Add grated parmesan cheese for a non-vegan option and enjoy with crusty bread.

Tips & Variations

Adjust salt at the end if using a salty broth to avoid over-seasoning.
Swap fresh spinach for kale or chard for a different leafy green flavor.
Add a pinch of smoked paprika for a subtle smoky depth.
For extra protein, stir in cooked lentils or shredded chicken.

Storage

Store leftovers in airtight containers in the refrigerator for up to 3-4 days. The soup freezes well; divide into containers leaving about an inch of space for expansion, and freeze for up to 2 months. Reheat gently on the stovetop or in the microwave until warmed through.

How to Serve

The image shows a white bowl filled with a thick chickpea soup that has a mix of orange carrot slices, bright green spinach leaves, and light beige chickpeas in a reddish-orange broth, topped with some grated cheese or a similar topping scattered inside. Two pieces of toasted flatbread are partly dipped into the soup on the left side of the bowl, showing a golden brown color with dark grill marks. In the background, there are larger pieces of the same flatbread and three lemon wedges on the left side, all placed on a white marbled surface with a few green herbs scattered around. A spoon is partially submerged into the soup on the right side of the bowl. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I make this soup vegan?

Yes, simply skip the parmesan cheese topping, and use vegetable broth to keep the recipe completely vegan.

Can I use dried chickpeas instead of canned?

Yes, but soak and cook dried chickpeas ahead of time. Use about 1 ½ cups cooked chickpeas to replace the canned ones.