Mediterranean Chickpea Soup
A hearty and bright Mediterranean-style chickpea soup, made with pantry staples and spinach, that’s fast to prepare and perfect for meal prep.
Ingredients
Base Ingredients
- 1.5 tablespoons extra virgin olive oil for finishing if possible
- 1 large onion, peeled and diced
- 2 medium carrots, peeled and diced
- 1 rib celery, diced
- 2-3 cloves garlic, minced
- 1 teaspoon paprika smoked or sweet
- 1 teaspoon dried oregano
- 0.25 teaspoon dried thyme
Canned Goods
- 2 cans (14 oz / 400 g each) chickpeas, drained or 3 cups cooked from dried
- 1 can (14 oz / 400 g) whole or diced tomatoes crushed in the pot if whole
- 2.5 cups low-sodium vegetable broth or water + bouillon
Seasonings and Thickeners
- 0.75 teaspoon salt adjust to taste
- 0.125 teaspoon black pepper
- 2 leaves bay leaves (optional)
- 1 tablespoon all-purpose flour or gluten-free swap
Vegetables and Finishing Touches
- 6 oz fresh spinach or 3 oz frozen
- 1-2 tablespoons fresh lemon juice to taste (optional but recommended)
Instructions
Preparation
- 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 is softened and translucent, about 5 minutes.
- Stir in the garlic, paprika, oregano, and thyme. Cook until fragrant, about 1 minute — don’t let the garlic burn.
Cooking
- Add the drained chickpeas, tomatoes (crush whole tomatoes with a spoon), vegetable broth, salt, pepper, and bay leaves. Increase heat to bring the pot to a boil.
- Once boiling, cover, reduce heat, and simmer gently for 20 minutes. Remove and discard the bay leaves.
- Make the slurry: combine the flour with ¼ cup cold water in a jar with a lid and shake until smooth. Stir the slurry into the soup to slightly thicken it.
- Add the fresh spinach a handful at a time, stirring until each addition wilts. If using frozen spinach, stir it in and simmer 3–5 minutes longer until fully heated. Turn the heat off.
- Stir in 1–2 tablespoons fresh lemon juice. Taste and adjust salt, pepper, and lemon until the flavors sing.
Serving
- Ladle into bowls, drizzle with extra virgin olive oil, sprinkle red pepper flakes if you like heat, and add grated parmesan for a non-vegan finish. Serve with crusty bread.
Notes
For gluten-free, use 1 tablespoon cornstarch mixed with cold water as a slurry instead of flour. If you prefer more protein, add cannellini beans or cubed firm tofu. Smoked paprika adds a deeper, slightly smoky flavor; use sweet paprika for a milder profile. Frozen spinach works fine — add a little extra simmer time for it to heat through.