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Weeknight • Soups

Hearty Mediterranean Chickpea Soup

A vibrant and flavorful vegetarian soup packed with chickpeas, vegetables, and aromatic Mediterranean herbs.

Prep
15 min
Cook
30 min
Servings
6
Level
Weeknight
Hearty Mediterranean Chickpea Soup

Warm up your soul with this incredibly comforting and flavor-packed Hearty Mediterranean Chickpea Soup! It’s a wonderful plant-based option that doesn't skimp on satisfaction, loaded with colorful veggies, protein-rich chickpeas, and fragrant herbs. This soup is easy to make, nourishing, and perfect for meal prep or a cozy weeknight dinner.

Ingredients

Yield: 6 servings

Main

  • 1 tbsp olive oil
  • 1 yellow onion, chopped
  • 2 carrots, peeled and diced
  • 2 celery stalks, diced
  • 3 cloves garlic, minced
  • 1 tsp dried oregano
  • 1/2 tsp dried thyme
  • 1/4 tsp red pepper flakes (optional)
  • 1 (28 oz) can crushed tomatoes
  • 6 cups vegetable broth
  • 2 (15 oz) cans chickpeas, rinsed and drained
  • 1/2 cup small pasta (e.g., ditalini, orzo), optional
  • 4 oz fresh spinach or kale, chopped
  • Juice of 1/2 lemon
  • Salt and black pepper to taste
  • Fresh parsley or dill, chopped, for garnish

Preparation

  1. Step 1

    Heat olive oil in a large pot or Dutch oven over medium heat. Add chopped onion, carrots, and celery. Cook, stirring occasionally, until vegetables are softened, about 8-10 minutes.

  2. Step 2

    Stir in minced garlic, dried oregano, dried thyme, and red pepper flakes (if using). Cook for 1 minute until fragrant.

  3. Step 3

    Pour in crushed tomatoes and vegetable broth. Add the rinsed and drained chickpeas. Bring the soup to a boil, then reduce heat to low, cover, and simmer for 15 minutes to allow flavors to meld.

  4. Step 4

    If using pasta, add it to the soup and cook according to package directions, typically 8-10 minutes, until al dente. If not using pasta, proceed to the next step.

  5. Step 5

    Stir in the fresh spinach or kale until wilted, about 2-3 minutes. Remove from heat, then stir in the lemon juice. Season generously with salt and black pepper to taste.

  6. Step 6

    Ladle hot soup into bowls. Garnish with fresh parsley or dill before serving.

Tips

  • For a thicker soup, you can mash a portion of the chickpeas against the side of the pot before adding the other ingredients.
  • Add a crusty bread on the side for dipping up every last drop of this delicious broth.
  • This soup freezes beautifully, making it excellent for meal prepping. Just cook the pasta separately and add when reheating if you want to avoid mushy pasta.

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