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Mediterranean Chickpea Soup - Bright, Cozy, and Satisfying

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 2 tablespoons extra-virgin olive oil
  • 1 medium yellow onion, finely chopped
  • 2 medium carrots, diced
  • 2 celery stalks, diced
  • 4 garlic cloves, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika (or sweet paprika, to taste)
  • 1/4 teaspoon red pepper flakes (optional, for mild heat)
  • 1 bay leaf
  • 1 can (14–15 oz) diced tomatoes
  • 2 cans (15 oz each) chickpeas, drained and rinsed (about 3 cups cooked)
  • 4 cups low-sodium vegetable broth (plus more as needed)
  • Salt and freshly ground black pepper, to taste
  • Zest of 1/2 lemon and juice of 1 lemon
  • 1/4 cup chopped fresh parsley
  • Optional add-ins: 2 cups chopped baby spinach or kale, 1 small zucchini diced, or 1/2 cup small pasta or orzo
  • To serve: extra olive oil for drizzling, crusty bread, and a pinch of chili flakes or fresh herbs

Method
 

  1. Sweat the aromatics: Warm the olive oil in a large pot over medium heat. Add the onion, carrots, and celery with a pinch of salt. Cook, stirring occasionally, until softened and lightly golden, about 6–8 minutes.
  2. Bloom the spices: Stir in the garlic, cumin, smoked paprika, red pepper flakes, and bay leaf. Cook for 30–60 seconds until fragrant. This step deepens flavor and wakes up the spices.
  3. Build the base: Add the diced tomatoes (with their juices), chickpeas, and vegetable broth. Stir well and bring to a gentle boil.
  4. Simmer and thicken: Reduce heat to medium-low and simmer uncovered for 15–20 minutes. Using a ladle or the back of a spoon, lightly mash a cup of the chickpeas against the side of the pot to thicken the soup.
  5. Add greens or pasta (optional): If using spinach or kale, stir it in for the last 5 minutes. If adding small pasta, simmer until al dente, adding more broth if the soup thickens too much.
  6. Finish with brightness: Remove the bay leaf. Stir in the lemon zest, lemon juice, and parsley. Taste and season with salt and pepper. Adjust with more lemon or broth as you like.
  7. Serve: Ladle into bowls and finish with a drizzle of olive oil. Add extra parsley or chili flakes if you want more kick. Serve with warm crusty bread.