Name: Mediterranean Chickpea and Spinach Soup Recipe
Prep time: 10 min
Cook time: 30 min
Total time: 40 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; 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)

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Introduction

This Mediterranean Soup is a comforting and flavorful dish packed with wholesome vegetables, chickpeas, and fresh spinach. It’s simple to make and perfect for a cozy meal any day of the week.

A deep bowl filled with a thick soup that has a reddish-orange base mixed with visible whole chickpeas, bright orange carrot slices, and dark green spinach leaves. There is a sprinkling of finely grated cheese or a light crumbly topping on the surface. Two pieces of lightly toasted flatbread with brown char marks rest partially dipped into the soup on the left side of the bowl. In the background, more flatbread with a torn piece shows the soft inside. Lemon wedges sit on the white marbled surface to the left, adding a fresh touch. A silver spoon is partly submerged in the soup on the right side of 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 g each) chickpeas, drained
1 can (14oz – 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 g) 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 is turning 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, 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 off the heat.
Step 6: Finish with lemon juice, then taste and adjust the seasoning with more salt, pepper, and lemon juice to enhance the flavors.
Step 7: Divide the soup into bowls. Drizzle with extra virgin olive oil and a pinch of red pepper flakes if desired. Add grated parmesan cheese for a non-vegan option. Serve with crusty bread and enjoy!

Tips & Variations

If your vegetable broth is salty, begin with only ½ teaspoon salt and adjust seasoning at the end to avoid over-salting.
Use frozen spinach for convenience, but increase cooking time to fully thaw and incorporate it.
Add a dash of red pepper flakes for a subtle heat boost.
Swap chickpeas for cannellini or navy beans for a different texture.
For a richer flavor, finish with a drizzle of good quality extra virgin olive oil.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3-4 days. This soup freezes well—divide into freezer-safe containers, leave about 1 inch of space at the top, and freeze for up to 2 months. Reheat gently on the stove or in the microwave until warmed through.

How to Serve

A deep white bowl with dark blue decorative patterns is filled with a hearty soup showing three main layers: a light brownish-orange broth forming the base, floating plump beige chickpeas evenly spread throughout, and bright orange carrot slices mixed with vibrant green spinach leaves and fresh parsley pieces scattered on top. The bowl sits on a white marbled surface surrounded by torn pieces of light brown flatbread, a vintage silver spoon with a worn handle, lemon wedges to the upper left, and a small white bowl holding red chili flakes in the lower left corner. 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 to keep the soup vegan. It’s delicious and hearty without any animal products.

Can I use dried chickpeas instead of canned?

Yes, but be sure to soak and cook the dried chickpeas fully before adding them to the soup. This will ensure they are tender and the soup cooks evenly.