Name: Mediterranean Chickpea and Vegetable Soup Recipe
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: Mediterranean
Ingredients: 1 ½ tablespoon olive oil; 1 onion, peeled and diced; 2 carrots, peeled and diced; 1 celery rib, diced; 2-3 garlic cloves, minced; 1 teaspoon paprika; 1 teaspoon oregano; ¼ teaspoon thyme; ¾ teaspoon salt; ⅛ teaspoon black pepper; 2 bay leaves (optional); 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; 1 tablespoon flour; 6 oz (170 grams) fresh spinach (or 3 oz frozen); 1 to 2 tablespoon fresh lemon juice, or to taste (optional); Extra virgin olive oil for drizzling (optional); Pinch of red pepper flakes (optional); Grated parmesan cheese (optional, omit for vegan option); Crusty bread for serving

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Introduction

This Mediterranean Soup is a hearty, flavorful dish perfect for any season. Packed with chickpeas, fresh spinach, and fragrant herbs, it’s both nutritious and comforting. It’s easy to prepare and ideal for a wholesome weeknight meal.

A shallow dark blue bowl filled with a thick orange soup containing whole chickpeas, bright green spinach leaves, and chunks of orange carrots, all mixed in a smooth broth with some sprinkled white cheese on top. Two triangular pieces of lightly toasted flatbread are placed in the soup on the left side. A silver spoon is dipped in the soup on the right side. In the background, there are pieces of torn flatbread on a white marbled surface along with two lemon wedges and some scattered bits of parsley. photo taken with an iphone --ar 4:5 --v 7

Ingredients

1 ½ tablespoon olive oil
1 onion, peeled and diced
2 carrots, peeled and diced
1 celery rib, diced
2-3 garlic cloves, minced
1 teaspoon paprika
1 teaspoon oregano
¼ teaspoon thyme
2 cans (14oz – 400 g each) chickpeas, drained
1 can (14oz – 400 g) whole or diced tomatoes
2 ½ cups (600 ml) low-sodium vegetable broth
¾ teaspoon salt
⅛ teaspoon black pepper
2 bay leaves (optional)
1 tablespoon flour
6 oz (170 grams) fresh spinach or 3 oz frozen
1 to 2 tablespoons fresh lemon juice, or to taste (optional)

Instructions

Step 1: 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.
Step 2: Stir in the garlic, paprika, oregano, and thyme. Cook until fragrant, about 1 minute.
Step 3: Add the chickpeas, tomatoes, 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 for 20 minutes. Remove the bay leaves.
Step 4: Combine the flour and ¼ cup of cold water in a jar with a lid and shake until emulsified. Stir this mixture into the soup. Add the fresh spinach in handfuls, stirring until wilted. If using frozen spinach, increase the cooking time accordingly. Turn the heat off.
Step 5: Finish with lemon juice, then taste and adjust seasoning with more salt, pepper, and lemon juice until the flavors are bright and balanced.
Step 6: Divide the soup into bowls. Drizzle with extra virgin olive oil, add a pinch of red pepper flakes if desired, and sprinkle with grated parmesan cheese if not keeping it vegan. Serve with crusty bread and enjoy!

Tips & Variations

For a creamier texture, blend a portion of the soup before adding the spinach.
Replace fresh spinach with kale or Swiss chard for a different leafy green option.
Add a pinch of smoked paprika for a subtle smoky flavor.
If you prefer a thicker soup, increase the flour slightly or simmer uncovered for additional time.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove or in the microwave until warmed through. This soup also freezes well—freeze in portions for up to 3 months and thaw overnight in the fridge before reheating.

How to Serve

A dark blue bowl filled with a thick soup showing three main layers: the base is an orange-brown broth with visible tomato bits, scattered chickpeas, and round carrot slices. On top of this is a layer of fresh dark green spinach leaves, mixed with chopped parsley. The uppermost layer is sprinkled with white grated cheese and small red chili flakes. A silver spoon rests inside the bowl on the right side. Around the bowl on a white marbled surface are torn pieces of flatbread, two lemon wedges, some parsley sprigs, and a small blue bowl filled with reddish chili flakes. Photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use dried chickpeas instead of canned?

Yes, but be sure to soak and cook dried chickpeas thoroughly before adding them to the soup. This will add extra time to the preparation.

Is this soup suitable for vegans?

The soup is naturally vegan if you omit the parmesan cheese topper and use vegetable broth. The optional toppings can be adjusted to keep it vegan-friendly.