Mediterranean Chickpea and Tomato Soup Recipe
This hearty Mediterranean Soup is a wholesome and flavorful dish packed with nutritious vegetables, chickpeas, fresh spinach, and a blend of Mediterranean herbs and spices. Perfect as a comforting meal, it incorporates olive oil, fresh lemon juice, and optional parmesan for added zest, making it both satisfying and healthful.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Vegan
Ingredients
Scale
Vegetables and Aromatics
- 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)
Spices and Herbs
- 1 teaspoon paprika
- 1 teaspoon oregano
- ¼ teaspoon thyme
- 2 bay leaves (optional)
- ¾ teaspoon salt
- ⅛ teaspoon black pepper
Proteins and Broths
- 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
Other
- 1 tablespoon flour
- 1 to 2 tablespoon fresh lemon juice, or to taste (optional)
Instructions
- Saute 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.
- Add Spices and Garlic: Stir in the garlic, paprika, oregano, and thyme. Cook until fragrant, about 1 minute, to release the aromas and deepen the flavors.
- Simmer Soup Base: Add the chickpeas, canned 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 gently for 20 minutes to meld the flavors. Remove and discard the bay leaves.
- Thicken Soup: Combine the flour and ¼ cup cold water in a jar with a lid; shake until emulsified (a smooth mixture without lumps). Stir this mixture into the soup to slightly thicken the broth.
- Add Spinach: Add fresh spinach a handful at a time, stirring each addition until wilted. If using frozen spinach, increase cooking time as needed until heated through and tender. Then turn off the heat.
- Finish and Season: Stir in fresh lemon juice, then taste and adjust seasoning with more salt, pepper, and lemon juice until the flavors are balanced and vibrant.
- Serve: Ladle the soup into bowls and drizzle with extra virgin olive oil. Optionally sprinkle with red pepper flakes and grated parmesan cheese for added flavor. Serve with crusty bread and enjoy your comforting Mediterranean meal.
Notes
- If using salty broth, start seasoning with only ½ teaspoon salt to avoid over-salting. Adjust seasoning again at the end based on taste.
- Leftovers keep well in the fridge for 3-4 days. For longer storage, freeze in airtight containers leaving 1-inch headspace for up to 2 months.
- Nutrition facts are estimated using an online calculator and should not replace professional advice.
Keywords: Mediterranean soup, chickpea soup, healthy soup, vegan soup, vegetable soup, spinach soup, easy dinner, heart-healthy meal
