Mediterranean Chickpea Soup
Made from everyday pantry staples and loaded with vegetables and plant-based protein, this Mediterranean chickpea soup is a bowl full of nourishing comfort.
Print
Pin
Servings: 6
Calories: 326kcal
Ingredients
- 2 tablespoons olive oil
- 1 yellow onion diced
- 2 large carrots diced
- 3 celery stalks diced
- 1 teaspoon dried rosemary
- 3 cloves garlic minced or pressed
- 1 teaspoon dried Italian seasoning
- Dash of red pepper flakes Calabrian chiles if desired
- 2 tablespoons tomato paste
- 15 oz can diced tomatoes
- 1 quart 4 cups vegetable broth
- 2 cans cans chickpeas 15 ounces cans - drained and rinsed
- ½ teaspoon sea salt plus more to taste
- ¼ teaspoon black pepper plus more to taste
- 1 teaspoon vegetable bouillon paste
- 1 Parmesan cheese rind optional
- 3 cups chopped baby spinach
- To garnish: chopped flat-leaf parsley grated Parmesan cheese
Instructions
- Heat the oil in a large pot over medium heat. Add the onion, carrots, and celery and saute, stirring regularly, for 5-6 minutes or until the onion is translucent.
- Rub the dried rosemary vigorously between your palms until fragrant. Add it to the pot with the garlic, Italian seasoning, red pepper flakes, and tomato paste. Sauté for another 1-2 minutes until fragrant.
- Stir in the diced tomatoes, vegetable broth, chickpeas, sea salt, black pepper, and vegetable paste, and Parmesan cheese rind (if using).
- Increase the heat to medium-high and bring the soup to a simmer. Reduce the heat to medium-low and cook uncovered for 25-30 minutes or until the veggies are tender.
- Stir in the baby spinach and cook for 2-3 minutes until wilted.
- Remove the parmesan rind and season to taste with additional salt and pepper. Enjoy hot, garnished with flat-leaf parsley and grated Parmesan cheese.
Recipe Tips
- Sautéing: You want to saute the seasonings with the vegetables until you can really smell them.
- Cooking: Cooking the garbanzo soup recipe uncovered allows the steam to escape so that your soup has the ideal consistency. Brothy, but not watery.
- Chickpeas: If using canned chickpeas, make sure they’re drained and rinsed. To use dried chickpeas, they need to be soaked and cooked ahead of time.
Nutrition
Calories: 326kcal | Carbohydrates: 50g | Protein: 14g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Cholesterol: 0.1mg | Sodium: 1152mg | Potassium: 804mg | Fiber: 13g | Sugar: 13g | Vitamin A: 5972IU | Vitamin C: 17mg | Calcium: 132mg | Iron: 6mg