Mediterranean Chickpea Soup

Name: Mediterranean Chickpea Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Ingredients: 2 tablespoons olive oil; 1 onion, chopped; 3 cloves garlic, minced; 1 can (15 oz) chickpeas, drained and rinsed; 1 can (14.5 oz) diced tomatoes; 4 cups vegetable broth; 1 teaspoon ground cumin; 1 teaspoon ground coriander; Salt and pepper to taste; Juice of 1 lemon; Fresh parsley, chopped (for garnish)

Highlighted under: Exotic Inspirations Co.

I absolutely love making this Mediterranean Chickpea Soup, especially on chilly days when I crave something warm and comforting. The blend of spices and fresh ingredients creates a vibrant flavor that really brightens up my mood. I typically make a large batch so I can enjoy it throughout the week. Plus, it's an incredibly easy recipe that comes together quickly and is perfect for meal prepping. You'll be surprised by how satisfying and hearty this soup is, all while being plant-based and nourishing!

Created by

Adeline Morris

Last updated on 2026-02-08T03:33:36.340Z

When I first made this Mediterranean Chickpea Soup, I was amazed at how simple it was yet packed with flavor. I remember tweaking the spices a bit to suit my taste, which made all the difference. The combination of cumin, coriander, and a hint of lemon gives it a bright freshness that is hard to resist!

One of my favorite tips is to use fresh herbs like parsley and thyme right before serving. It adds a delightful aroma and enhances the overall taste of the soup. Trust me, you’ll want to keep this recipe on hand for every weeknight dinner!

Why You Will Love This Recipe
Hearty and filling, perfect for any meal.
Packed with nutritious ingredients that keep you energized.
Easy to customize with your favorite spices and veggies.

Choosing the Right Ingredients

The foundation of this Mediterranean Chickpea Soup lies in the quality of its ingredients. Fresh vegetables, especially the onion and garlic, should be finely chopped to release their full flavor. Opt for organic canned chickpeas and low-sodium vegetable broth to keep the dish flavorful without overwhelming it with salt. You can also experiment with different brands of diced tomatoes; some are more tangy than others, which can subtly change the soup's flavor profile.

When it comes to spices, ground cumin and coriander are essential for that distinct Mediterranean flair. If you prefer a spicier kick, consider adding a pinch of red pepper flakes or a splash of hot sauce. Fresh parsley not only adds a burst of color but also brings a refreshing brightness to the soup, making it more enjoyable and aromatic.

Perfecting the Cooking Technique

Sautéing the onion and garlic properly is crucial for developing depth in your soup. Cook the onion over medium heat until it’s translucent and soft—not browned. This typically takes about 5 minutes. When adding garlic, stir it in for only a minute, as garlic can burn quickly and turn bitter, ruining the soup's overall flavor. Freshly minced garlic contributes a more pungent aroma than pre-minced options, which can also affect the taste.

Allowing the soup to simmer for at least 20 minutes is vital for blending the flavors. Keep the lid slightly ajar to prevent it from becoming too thick, and give it a stir now and then. If the soup feels too thick, add a splash more broth or water. If you find that the soup lacks a bit of acidity, a splash more lemon juice at the end can balance it out beautifully.

Ingredients

Gather all the fresh and flavorful ingredients you'll need for this soup!

Ingredients

2 tablespoons olive oil
1 onion, chopped
3 cloves garlic, minced
1 can (15 oz) chickpeas, drained and rinsed
1 can (14.5 oz) diced tomatoes
4 cups vegetable broth
1 teaspoon ground cumin
1 teaspoon ground coriander
Salt and pepper to taste
Juice of 1 lemon
Fresh parsley, chopped (for garnish)

Now that you have all your ingredients, let’s start cooking!

Instructions

Follow these easy steps to create your delicious Mediterranean Chickpea Soup.

Sauté the Aromatics

In a large pot, heat olive oil over medium heat. Add the chopped onion and sauté for 5 minutes until soft. Stir in the minced garlic and cook for an additional minute.

Combine the Ingredients

Add the chickpeas, diced tomatoes, vegetable broth, cumin, and coriander to the pot. Stir well to combine and bring to a boil.

Simmer the Soup

Once boiling, reduce heat to low. Let the soup simmer for about 20 minutes, allowing the flavors to meld together.

Finish with Lemon and Serve

Stir in the lemon juice and season with salt and pepper to taste. Remove from heat, then serve hot, garnished with fresh parsley.

Your Mediterranean Chickpea Soup is ready to savor!

Pro Tips

For an extra kick, add red pepper flakes or your favorite hot sauce. This soup also freezes well, making it a great option for meal prep.

Making It Your Own

This soup is incredibly versatile! Feel free to switch out the chickpeas for other legumes like cannellini beans or lentils for a different texture and flavor. You can also add chopped vegetables like spinach, kale, or zucchini during the simmering stage. They will cook down nicely without losing their nutrients, enriching the soup further without altering the original essence.

For those looking for a heartier version, consider adding some grains like quinoa or couscous. If you choose to add grains, be sure to adjust the liquid since they will absorb more broth. Cooking the grains separately and adding them just before serving can better control the soup's consistency.

Storage and Reheating Tips

This Mediterranean Chickpea Soup stores well in the refrigerator for up to 5 days. Ensure it cools completely before transferring it to an airtight container. To reheat, simply pour the desired amount into a saucepan and warm it over medium heat. Stir occasionally to ensure even heat distribution, adding an extra splash of broth to loosen the soup if it thickens too much in the fridge.

For longer storage, consider freezing the soup in individual portions. Ladle the cooled soup into freezer-safe containers, leaving a little space at the top for expansion. It can be frozen for up to 3 months. To thaw, transfer the portion to the refrigerator overnight, and reheat gently on the stove, stirring occasionally until heated through. This way, you can enjoy cozy bowls of soup even on your busiest days!

Questions About Recipes

→ Can I use dried chickpeas instead of canned?

Yes, but you'll need to soak and cook them beforehand. A common method is to soak them overnight and then cook until tender before adding them to the soup.

→ How long can I store the soup?

You can store this soup in the refrigerator for up to 4 days or freeze it for up to 3 months.

→ Is this soup gluten-free?

Absolutely! All the ingredients are gluten-free, making it a safe option for those with gluten sensitivities.

→ What can I serve with this soup?

This soup pairs wonderfully with crusty bread, a side salad, or even sandwiches for a complete meal.