Why You’ll Love This Recipe:
- Quick to Prepare – You can have this delicious soup ready in under 30 minutes!
- Healthy and Nutritious – Packed with protein, fiber, and antioxidants from chickpeas and fresh vegetables.
- Bursting with Flavor – The combination of garlic, cumin, and lemon gives it a refreshing, tangy flavor.
- Perfect for Meal Prep – Easy to make in large batches and reheat throughout the week.
- Versatile and Customizable – Add more veggies, spices, or even meat if desired!
Why This Recipe Works:
This Mediterranean chickpea soup is a powerhouse of flavor and nutrition, with its robust spices, fresh vegetables, and protein-packed chickpeas. The lemon juice adds the perfect tang to balance the earthy cumin and coriander, making it both refreshing and satisfying. The one-pot method makes it a quick, fuss-free meal ideal for weeknights.
Storage and Reheating Instructions:
- Storage: Let the soup cool completely, then transfer to an airtight container. It will keep in the fridge for up to 5 days.
- Freezing: You can also freeze this soup for up to 3 months. Store in freezer-safe containers and thaw in the fridge overnight before reheating.
- Reheating: Warm the soup on the stove over medium heat or in the microwave. Add a splash of water or broth if the soup thickens too much.
FAQs
Yes! Soak the dried chickpeas overnight, then cook them before adding them to the soup. You’ll need about 1 ½ cups of cooked chickpeas.
Absolutely! The flavors only get better with time, making this soup perfect for meal prep.
Yes, this recipe is naturally gluten-free. Just ensure that your broth and spices are also gluten-free.
Sure! You can add cooked chicken or sausage for a non-vegan version.
Kale, Swiss chard, or even arugula would work well in this soup.
Quick Mediterranean Chickpea Soup – Ready in Under 30 Minutes!
Equipment
- Large Pot 6-quart or more
- Wooden Spoon
- Knife and cutting board
- Can opener
- Ladle
Ingredients
- 1 tablespoon olive oil
- 1 large onion finely chopped
- 3 garlic cloves minced
- 2 medium carrots chopped
- 1 celery stalk chopped
- 1 large zucchini diced
- 2 15 oz cans of chickpeas, drained and rinsed
- 1 15 oz can of diced tomatoes (no salt added)
- 4 cups vegetable broth low sodium
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1/2 teaspoon ground coriander
- 1/2 teaspoon turmeric
- 1/4 teaspoon red pepper flakes optional
- Juice of 1 lemon
- Salt and pepper to taste
- 2-3 handfuls of fresh spinach
- Fresh parsley or cilantro for garnish
Instructions
- Sauté the vegetables:Heat olive oil in a large pot over medium heat. Add the chopped onion, garlic, carrots, and celery. Cook for 5-7 minutes until softened.
- Add spices:Stir in the cumin, paprika, coriander, turmeric, and red pepper flakes. Cook for 1 minute until fragrant.
- Add liquids and chickpeas: Pour in the vegetable broth and add the chickpeas, zucchini, and tomatoes. Stir well and bring to a boil.
- Simmer: Reduce heat to low and let the soup simmer for 15 minutes to allow the flavors to meld.
- Add greens and finish: Stir in the spinach and cook for another 2-3 minutes until wilted. Remove from heat and squeeze in fresh lemon juice. Season with salt and pepper to taste.
- Serve:Ladle the soup into bowls and garnish with fresh parsley or cilantro. Serve warm with crusty bread.
Notes
Nutrition Information (Per Serving):
- Calories: 240
- Protein: 9g
- Fat: 6g
- Carbohydrates: 38g
- Fiber: 10g
- Sugar: 7g
- Sodium: 460mg
5 Pro Tips for Success:
- Use quality broth – Opt for a low-sodium vegetable broth to control the salt level and enhance flavor.
- Don’t skip the lemon – The fresh lemon juice adds brightness and balances the earthy spices.
- Customize the veggies – Add seasonal vegetables like bell peppers or kale for extra flavor and nutrition.
- Prep ahead – Chop the vegetables and drain the chickpeas the night before to save time.
- Adjust the heat – If you love spice, increase the red pepper flakes or add a dash of cayenne.
The Mediterranean Diet: A Healthy Eating Plan
