Print

Mediterranean Chickpea and Spinach Soup Recipe

Print Recipe

★★★★★

4.4 from 150 reviews

This Mediterranean Soup is a hearty and flavorful dish packed with chickpeas, fresh vegetables, and aromatic herbs. Featuring a blend of paprika, oregano, and thyme with a splash of fresh lemon juice, this soup is perfect for a comforting and nutritious meal. It’s easy to prepare on the stovetop and can be made vegan or vegetarian, served with crusty bread for a satisfying experience.

Ingredients

Scale

Soup Base

  • 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

Main Ingredients

  • 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

  1. Sauté 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 has softened and is turning translucent, about 5 minutes.
  2. Add Aromatics and Spices: Stir in the minced garlic, paprika, oregano, and thyme. Cook until fragrant, about 1 minute, ensuring the spices are well incorporated to release their flavors.
  3. Combine Main Ingredients: Add the drained chickpeas, canned tomatoes, vegetable broth, salt, black pepper, and bay leaves to the pot. Increase the heat to bring the mixture to a boil.
  4. Simmer Soup: Once boiling, cover the pot, reduce the heat to low, and let it simmer gently for 20 minutes to allow the flavors to meld together. After simmering, remove and discard the bay leaves.
  5. Thicken Soup: In a jar with a lid, combine the flour and ¼ cup cold water. Shake vigorously until emulsified, then stir this mixture into the soup to thicken it slightly.
  6. Add Spinach: Add fresh spinach to the soup in handfuls, stirring each addition until wilted. If using frozen spinach, add it and increase the cooking time slightly to cook through.
  7. Season and Finish: Turn off the heat and add fresh lemon juice to brighten the flavors. Taste and adjust seasoning with more salt, pepper, or lemon juice as needed for a well-balanced taste.
  8. Serve: Divide the soup into bowls. Drizzle with extra virgin olive oil and a pinch of red pepper flakes if desired. Optionally, top with grated parmesan cheese for a non-vegan version. Serve with crusty bread and enjoy.

Notes

  • If your vegetable broth is salty, reduce the initial salt added and adjust seasoning at the end to avoid oversalting.
  • Leftovers keep well refrigerated for 3-4 days and can be frozen in airtight containers for up to 2 months.
  • This soup can be kept vegan by omitting parmesan cheese.
  • Stir the soup occasionally while simmering to prevent sticking at the bottom of the pot.

Keywords: Mediterranean soup, chickpea soup, healthy soup, vegan soup, spinach soup, easy soup recipe, vegetarian, budget-friendly

Find it online: https://bakedbylisa.com/mediterranean-chickpea-and-spinach-soup-recipe/