Mediterranean Chickpea Soup
Servings: people
This Mediterranean chickpea soup is a hearty, protein-rich meal that’s cozy, budget-friendly, and easy to make in one pot. Packed with tender vegetables, fiber-rich chickpeas, and warming herbs, it delivers nourishing flavor in under an hour—perfect for weeknight dinners or meal prep.
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 onion
- 1 carrot
- 1 rib celery optional
- 1 leek
- 2 cloves garlic
- 2 tablespoons tomato paste
- ½ teaspoon dried rosemary or 1 teaspoon dried oregano
- 4 cups chicken broth or more to taste
- 2 cans chickpeas 15 oz / 400 g each can – or 3 cups cooked chickpeas
- 1½ pounds potatoes peeled and diced — sub sweet potatoes
- 1 can crushed tomatoes 15 oz / 400 g
- ¾ teaspoons salt or to taste + red pepper flakes and black pepper to taste
- 4 tablespoons parmesan cheese or crumbled feta – optional
Instructions
- Sauté the Vegetables: Chop 1 onion, 1 carrot, 1 rib celery, 1 leek, and 2 cloves garlic (food processor or knife). Sauté in a dutch oven or large skillet in 2 tablespoons extra virgin olive oil oil 5–10 minutes until soft.
- Build the Flavor: Stir in 2 tablespoons tomato paste and ½ teaspoon dried rosemary or oregano. Cook 1 minute until the paste darkens slightly.
- Add the Main Ingredients: Pour in 4 cups chicken broth, then add 2 cans chickpeas (drained), 1½ pounds potatoes (diced), and 1 can crushed tomatoes.Season with ¾ teaspoons salt, black pepper, and red pepper flakes, bring to a boil, and simmer 20–30 minutes until potatoes are tender.
- Finish and Serve: Adjust seasoning, add more broth if needed, and serve hot with bread or grains. Top with parmesan or feta if you like.
Notes
Substitutions
- Olive oil → Avocado oil or butter for a richer flavor
- Onion → Shallots or red onion
- Carrot → Parsnips or sweet potato
- Celery → Fennel or leek
- Leek → Green onions or more onion
- Garlic → Roasted garlic for a sweeter flavor
- Tomato paste → Sun-dried tomato purée or harissa
- Dried rosemary/oregano → Thyme, marjoram, or Italian seasoning
- Vegetable broth → Chicken broth if not vegetarian
- Chickpeas → White beans, lentils, or black beans (cooked or canned)
- Potatoes → Sweet potatoes, turnips, or butternut squash
- Crushed tomatoes → Fresh chopped or fire-roasted canned tomatoes
- Seasonings → Add smoked paprika for warmth
- Parmesan or feta → Pecorino, goat cheese, or Greek yogurt
- Don’t rush the sauté: Let the veggies soften fully for 5–10 minutes to create a rich base for this healthy chickpea soup.
- Toast the tomato paste: Cook it until it darkens—this step makes the soup taste slow-simmered and restaurant-worthy.
- Rinse canned chickpeas well: It removes starch and salt, giving you a cleaner, high protein soup recipe.
- Cut potatoes evenly: Similar sizes mean they cook at the same time and keep the texture consistent.
- Keep extra broth ready: Chickpeas and potatoes soak up liquid—add more for a lighter, budget friendly soup recipe.
- Finish with a topping: Parmesan, feta, or yogurt add creaminess, turning this into a cozy, simple chickpea dinner idea.
- Let it rest before serving: Ten minutes of resting allows the flavors to meld together beautifully.
