Easy Mediterranean Chickpea Soup Recipe
User Reviews
5
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Prep Time
10 mins
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Cook Time
40 mins
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Total Time
50 mins
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Servings
6 people (up to)
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Calories
170 kcal
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Cuisine
Mediterranean
Easy Mediterranean Chickpea Soup Recipe
Description
This soup begins by sautéing a mix of diced sweet potato, onion, celery, carrot, and red bell pepper in olive oil until softened. Garlic, ginger, chickpeas, and warm Mediterranean spices are added next to build layers of flavor. Crushed tomatoes and vegetable broth are then introduced, and the soup simmers to meld the ingredients. Finishing touches include lime juice and fresh parsley, which add brightness and fresh herbal notes to the rich, spiced base.
The soup offers a balanced texture with tender vegetables, creamy chickpeas, and a flavorful broth enriched by spices common in Mediterranean cuisine. It serves well as a nutritious main or starter, suitable for various dietary preferences.
For convenience, dried chickpeas can be used following proper soaking and cooking methods. This soup can also be prepared in a slow cooker by combining all ingredients except lime juice and herbs, cooking on low or high until tender. Leftovers keep well refrigerated and reheat smoothly, making it a practical option for meal planning.
Ingredients
- extra virgin olive oil
- 1 sweet potato peeled and cut into small cubes, small
- 1 onion chopped, large, yellow
- 2 celery chopped, stalks
- 2 carrot peeled and cut into rounds
- 1 red bell pepper cored and chopped
- kosher salt
- 3 garlic minced, cloves
- 1 tablespoon ginger more or less to your liking, grated, fresh
- 2 15- ounce chickpeas drained and rinsed, canned
- 1 teaspoon Coriander
- 1 teaspoon cumin
- ¾ teaspoon Turmeric
- red pepper flakes I used Aleppo pepper, dash
- 1 15- ounce crushed tomatoes canned
- 6 cups vegetable broth
- lime juice juice of 1 to 2 limes
- 1 cup parsley packed chopped fresh
Instructions
- In a large Dutch oven, heat 3 tablespoons extra virgin olive oil over medium-high heat until shimmering but not smoking. Add the sweet potatoes, onions, celery, carrots, and bell peppers. Season with kosher salt. Cook, tossing regularly, for 7 minutes or until the sweet potatoes have softened. Add the garlic, ginger, chickpeas, and spices. Cook for another 5 minutes, tossing regularly.
- Add the crushed tomatoes and broth. Bring to a boil for 5 minutes, then reduce the heat to medium-low. Cover the pot part-way and cook over medium-low heat for 25 minutes or until the flavors meld.
- Turn the heat off. Add the lime juice and fresh cilantro or parsley, and a little more fresh ginger. Enjoy!
Notes
- To use dried chickpeas, soak overnight or use a quick soak method before cooking until tender as instructed.
- Slow cooker option: add all ingredients except lime juice and parsley, cook on high for 4-5 hours or low for 6-7 hours.
- Adjust vegetable broth quantity when using dried chickpeas in slow cooker by adding extra broth to accommodate chickpea absorption.
- Leftover soup stores well for 4-5 days in the refrigerator and reheats on the stovetop gently, stirring occasionally.
- Add lime juice and fresh parsley just before serving to preserve brightness and fresh flavor.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6people (up to)
Amount Per Serving
Calories 170 kcal
% Daily Value*
| Calories | 170kcal | 9% |
| Carbohydrates | 33.5g | 11% |
| Protein | 6.9g | 14% |
| Fat | 2.1g | 3% |
| Saturated Fat | 0.3g | 2% |
| Polyunsaturated Fat | 0.9g | 5% |
| Monounsaturated Fat | 0.5g | 3% |
| Sodium | 403.9mg | 17% |
| Potassium | 680.5mg | 14% |
| Fiber | 7.9g | 32% |
| Sugar | 9.6g | 19% |
| Vitamin A | 10890.9IU | 218% |
| Vitamin C | 49.9mg | 55% |
| Calcium | 98.4mg | 10% |
| Iron | 3.4mg | 19% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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