Greek Chickpea Soup
User Reviews
5
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Prep Time
5 mins
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Cook Time
25 mins
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Total Time
30 mins
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Servings
4 servings
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Calories
445 kcal
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Cuisine
Mediterranean, Greek, International
Greek Chickpea Soup
Description
This soup starts by sautéing onion, carrots, celery, and zucchini in olive oil until tender, then infusing the broth and chickpeas with garlic, thyme, oregano, and optional crushed red pepper for gentle heat. A portion of the chickpeas and vegetables are blended or mashed to thicken the soup naturally without cream, while the remainder provide texture. Lemon juice added at the end gives a fresh acidity that contrasts with the savory herbs and legumes. Feta or Parmesan cheese can be sprinkled on top to add saltiness and richness. This soup works well as a nourishing starter or light meal.
The recipe encourages adaptations such as adding orzo, coconut milk, olives, or substituting beans. Using ground meats or dried chickpeas requires extra steps detailed in the notes. The soup stores well for several days and reheats easily on stove or microwave.
Ingredients
- 1 tablespoon olive oil
- 1 small yellow onion diced
- 2 - 3 large carrot peeled and chopped
- 2 large celery chopped, ribs
- 1 medium zucchini cut into half-moons
- 3 cloves garlic minced
- 1 teaspoon thyme dried
- ¾ teaspoon oregano dried
- ½ teaspoon crushed red pepper optional for spice
- 1 teaspoon salt more to taste
- ½ teaspoon black pepper
- 2 cans chickpeas drained and rinsed, 15 ounces
- 6 cups vegetable broth or chicken broth, low-sodium
- 3 - 4 cups baby spinach
- ¼ cups parsley chopped, fresh
- 1 large lemon juiced
- parsley optional garnishes, fresh parsley
- feta cheese
- Parmesan Cheese
Instructions
- Heat 1 tablespoon of olive oil in a large pot or Dutch oven over medium-high heat.
- Add the diced onion and cook for 3-5 minutes until it turns translucent.
- Add the chopped carrots, celery, and zucchini, and cook for another 2-3 minutes.
- Stir in the minced garlic, dried thyme, dried oregano, crushed red pepper (if using), salt, and black pepper. Cook for 1 minute until the garlic becomes fragrant.
- Add the chickpeas and vegetable broth. Bring the soup to a boil, then reduce the heat to medium-low and let it simmer for 20-30 minutes.
- Carefully transfer 1 - 2 cups of the soup (broth + chickpeas) to a blender and pulse a few times. Avoid adding the zucchini or celery, but carrots and onions are fine. This step helps thicken the soup naturally. If you don't have a blender, mash 1 cup of the chickpeas with a fork and add it back to the soup. You can also pulse an immersion blender 5 - 10 times.
- Return the blended mixture back to the pot and stir it. You still want whole chickpeas in the soup, so do not blend everything.
- Add the chopped spinach, fresh parsley, and lemon juice. Cook for another 1-2 minutes until the spinach wilts.
- Serve warm, garnished with a sprinkle of fresh parsley. Optionally, you can also add some feta cheese on top.
Notes
- For extra creaminess without a blender, mash 1 cup of chickpeas with a fork before returning to the soup.
- Add cooked ground chicken or turkey at the beginning with onions for more protein.
- Dry chickpeas must be soaked overnight before using; do not add dry directly to the soup.
- White beans can substitute chickpeas, followed by kidney beans or lentils if needed.
- Store leftovers in airtight containers refrigerated for 4 to 5 days; reheat gently on stovetop or microwave.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 445 kcal
% Daily Value*
| Calories | 445kcal | 22% |
| Carbohydrates | 74g | 25% |
| Protein | 23g | 46% |
| Fat | 9g | 14% |
| Sodium | 653mg | 27% |
| Potassium | 1100mg | 23% |
| Fiber | 21g | 84% |
| Sugar | 16g | 32% |
| Vitamin A | 8702IU | 174% |
| Vitamin C | 41mg | 46% |
| Calcium | 180mg | 18% |
| Iron | 8mg | 44% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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