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5.0 from 66 votes

Greek Chickpea Soup

This light, cozy lemony Greek chickpea soup is made in one pot with zucchini, carrots, garbanzo beans, and fresh herbs. It's high protein, healthy, vegan, and gluten-free. The perfect under-30-minute weeknight dinner!

Prep Time
5 mins
Cook Time
5 mins
Total Time
30 mins
Servings: 4 servings
Calories: 445 kcal
Course: Lunch , Dinner
Cuisine: Mediterranean , Greek , International

Ingredients

  • 1 tablespoon olive oil
  • 1 small yellow onion diced
  • 2 - 3 large carrots peeled and chopped
  • 2 large celery ribs chopped
  • 1 medium zucchini cut into half-moons
  • 3 cloves garlic minced
  • 1 teaspoon dried thyme
  • ¾ teaspoon dried oregano
  • ½ teaspoon crushed red pepper optional for spice
  • 1 teaspoon salt more to taste
  • ½ teaspoon black pepper
  • 2 cans (15-ounces) of chickpeas drained and rinsed
  • 6 cups low-sodium vegetable broth or chicken broth
  • 3 - 4 cups baby spinach
  • ¼ cups fresh parsley chopped
  • 1 large lemon juiced
  • Optional garnishes: fresh parsley, feta cheese, or parmesan cheese

Instructions

    Cup of Yum
  1. Heat 1 tablespoon of olive oil in a large pot or Dutch oven over medium-high heat.
  2. Add the diced onion and cook for 3-5 minutes until it turns translucent.
  3. Add the chopped carrots, celery, and zucchini, and cook for another 2-3 minutes.
  4. 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.
  5. 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.
  6. 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.
  7. Return the blended mixture back to the pot and stir it. You still want whole chickpeas in the soup, so do not blend everything.
  8. Add the chopped spinach, fresh parsley, and lemon juice. Cook for another 1-2 minutes until the spinach wilts.
  9. Serve warm, garnished with a sprinkle of fresh parsley. Optionally, you can also add some feta cheese on top.

Notes

  • Variations: There are over 10 variations listed in the blog post above. I love adding orzo, coconut milk, olives, or tomato.
  • Use a fork if you don’t have a blender: If you don’t have a blender, you can use a fork to mash 1 cup of chickpeas before adding them to the soup in step 5. If you don’t have a blender, you can use a fork to mash 1 cup of chickpeas before adding them to the soup in step 5.
  • Adding Chicken or Turkey: Adding cooked ground chicken or ground turkey is a great way to add more protein to this meal. To do this, add the raw ground meat in with the onions and use a wooden spoon to break it up as it cooks. Then, continue on with the recipe as instructed.
  • Dried Chickpeas: You can also use dried chickpeas for this soup; however, you must plan ahead. Please don’t add them straight to the soup! You must soak dried chickpeas overnight in water for at least 8-10 hours until they are softer and double in size.
  • Substituting Chickpeas: White beans are the best substitute for chickpeas, followed by kidney beans and green lentils.
  • Storing: Place leftovers into one large or individual airtight container and store them in the refrigerator for 4 – 5 days.
  • Reheating: For best results, place the soup in a microwave-safe bowl and reheat for 30 – 90 seconds until warm. You can also reheat by adding the soup to a large pot on the stovetop on low, stirring intermittently until warm.

Nutrition Information

Calories 445kcal (22%) Carbohydrates 74g (25%) Protein 23g (46%) Fat 9g (14%) Sodium 653mg (27%) Potassium 1100mg (31%) Fiber 21g (84%) Sugar 16g (32%) Vitamin A 8702IU (174%) Vitamin C 41mg (46%) Calcium 180mg (18%) Iron 8mg (44%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 445

% 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.