Easy Mediterranean Style Chickpea Soup Recipe 

This hearty Chickpea Soup recipe is made with canned chickpeas aka garbanzo beans, potato, carrots, canned  tomatoes and garlic cooked in a well seasoned vegetable stock. Packed with clean Mediterranean flavors and a super creamy texture, this vegan – vegetarian recipe is ready in less than 30 minutes!

🔎 What Is Chickpea Soup Made Of?

✔️ Creamy Chickpea Soup Ingredients

For the full list of ingredients and exact quantities, check the recipe card below.

• Chickpeas: With their nutty flavor and chewy texture, a can of chickpeas can turn any dish into a quick, high protein meal. 
• Tomatoes: Although I use canned crushed tomatoes, you can crush canned whole tomatoes yourself. A combination of finely chopped fresh tomatoes and about a tablespoon of tomato paste can also be used.
• Potato: Adding a root vegetable is a great way to make hearty soups creamier and a bit thicker. 
• Other Vegetables and Aromatics: Simple ingredients like the combination of onion, carrots and celery (aka as mirepoix in french cuisine), are the main building blocks of any flavorful, rich broth. Fresh garlic, bell peppers and fresh parsley add flavor and freshness to this healthy soup.
• Seasonings and Spices: Healthy recipes don’t have to be boring. Spices turn good food into magical experiences. Golden turmeric and ground ginger have incredible anti-inflammatory properties. Dried oregano, ground cumin and coriander are warming spices with lots of flavor. If you want to add a bit of heat, a pinch of red pepper flakes or cayenne pepper work great!
• Broth: We keep this recipe vegetarian / vegan and build layers of flavor by using vegetable broth.  Use low-sodium broth if preferred.
• Lemon Juice: The best way to awaken the flavors simple recipe like this humble soup, is to add a squeeze of lemon juice at the end. In my experience, nothing quite compares to the taste of fresh lemons.  Fresh lime juice can be used.
• Oil: To follow the Mediterranean way of cooking, I use good quality olive oil. Avocado oil, grapeseed oil and vegetable oil can be used.

✔️ Garbanzo Bean Soup Substitutions and Swaps

Make this garbanzo bean soup recipe your own or use what you already have in your home’s pantry!

• Use Dry Chickpeas: If you prefer using dry chickpeas, I suggest you soak them for at least 12 hours to shorten their cooking time. If you plan on making this soup in an Instant pot / pressure cooker or in a slow cooker, soaking the chick peas is not necessary.
• Sweet Potatoes: Swap potatoes with one of my favorite ingredients, sweet potatoes or yams.
• Add Some Leafy Greens: Spinach, Swiss chard and kale (especially Italian lacinato kale) are my go-to greens. Bitter greens like mustard greens need to be blanched in plenty of water before they are added to the soup.
• Add Parmesan Cheese: Add a boost of flavor and cheesy goodness by simmering the soup with a piece of Parmesan rind. 
• Use a Different Type of Bean: If you have canned white beans like cannellini beans or navy beans at home, turn this delicious dish into a white bean soup!
• Fresh Herbs and Seasonings: Instead of fresh parsley, use fresh cilantro or fresh dill. A simple way to boost flavor is by adding a dried bay leaf to a simmering pot of homemade soup or stew.
• Other Substitutions: Use chicken broth instead of veggie broth. Add a splash of coconut milk or oat milk to add extra creaminess or if you want to skip blending a portion of the soup.

🔎 How to Make Chickpea Soup?

For detailed instructions on how to make chickpea /garbanzo bean soup, check the recipe card below.

1. In a large pot or Dutch oven (6 qt or larger) heat the oil over medium-high heat.  
2. Sauté the onions, carrots, celery, red bell peppers and potato until the onions become translucent and the potatoes begin to soften.
3. Stir in the garlic, spices, seasonings and sauté for a couple of minutes stirring as needed.

1. Add the drained chickpeas, crushed tomatoes and broth and bring to a boil. Lower the heat and simmer for about 20 minutes. 

1. For a creamier and thicker consistency, remove about ½ cup of the soup and blend it until smooth. Return the blended soup to the pot and stir to combine. For your convenience, use an immersion blender instead but don’t over-blend the soup to keep some veggies and garbanzo beans intact. 

1. Before serving, remove the soup from the heat and stir in fresh parsley and lemon juice (optional). Serve (with some crusty bread or flat bread.

🔎 How Do You Thicken Soup With Chickpeas?

To give this chickpea soup a thicker consistency, we have two options for you. Remove a portion of the soup and blend it in a regular blender until smooth. Return the blended soup to the pot and stir to combine. Alternatively, and for for convenience, use an immersion blender.

🔎 What Are Chickpeas?

Nutrition packed, high protein chickpeas, the main star of this dish, are a nutty flavor legume and one of the oldest consumed crops in the world. Chickpeas or chick peas are also known by their Spanish name – garbanzo or garbanzo beans. Some other names are shana, ceci beans and Indian peas.

Chickpeas are very popular in many global cuisines. One of the most loved and well known recipes made with this ingredient is hummus. They are also a popular ingredient in salads, stews, soups, dips and many other healthy recipes.

🔎 What are the Health Benefits of Chickpeas

• Improves digestion due to their high fiber content.
• It’s a great source of protein.
• Helps control blood sugar levels.
• Increases satiety (it makes you feel full longer) and promotes weight loss.
• They are a good source of vitamin and minerals.
• They are a heart healthy food.

✔️ Making Ahead, Storing, Freezing, and Reheating

• Make Ahead: Get a head start and chopped the onions, carrots, celery and bell peppers 1-2 days ahead. To keep the chopped veggies fresh, store them in the refrigerator, in an airtight container or resealable bag with a couple of sheets of damp paper towel over them. You can peel and cut the potatoes a day ahead. Keep them in cold water in the fridge.
• Storing: Store leftover soup in an airtight container in the fridge for 3-4 days. Let the soup cool down completely before storing it.
• Freezing: This soup freezes well. Cool the soup completely and store it in a freezer safe container or resealable bag in the freezer for 2 months. Freezing the soup in smaller individual portions is helpful if you need a quick lunch. Thaw the soup in the fridge overnight.
• Reheating: Reheat the soup on the stove top, in a pot over medium-low heat until warm through. Smaller portions can be reheated in the microwave in small intervals, stirring after each interval.

Take a Look at Some of Our Favorite Soup Recipes:

• Carrot Soup (with ginger and turmeric)
• Black Bean Soup (with optional chipotle crema)
• Albondigas Soup (Mexican Meatball Soup)
• Lasagna Soup
• Chicken Enchilada Soup
• Butternut Squash Soup

Mediterranean Chickpea Soup

5 from 2 reviews

Kathy McDaniel

This creamy Chickpea Soup recipe is hearty, healthy and budget friendly. It’s made with canned chickpeas (aka garbanzo beans) and vegetables simmered in a flavorful vegetable stock. This garbanzo bean soup recipe is gluten-free, dairy -free, vegetarian / vegan.

Print Pin

Prep 10 minutes mins

Cook 30 minutes mins

Total 40 minutes mins

Makes 4 servings

Ingredients 

1x2x3x

• ▢ 2 tablespoons olive oil
• ▢ 1 medium onion, finely chopped
• ▢ 2 celery stalks, finely chopped
• ▢ 2 large carrots, peeled and finely chopped
• ▢ 1 large potato, peeled and cut into small cubes
• ▢ 1 small red bell pepper, cored and finely chopped
• ▢ 4 cloves garlic , minced
• ▢ 1 teaspoon ground cumin
• ▢ 1 teaspoon dried oregano
• ▢ ½ teaspoon ground coriander
• ▢ ½ teaspoon turmeric
• ▢ ¼ teaspoon ground ginger
• ▢ Salt and ground black pepper, to taste
• ▢ 2 (15-ounces) cans chickpeas, (see Chef’s Tips)
• ▢ 1 (15-ounces) can crushed tomatoes
• ▢ 6 cups vegetable broth or chicken broth
• ▢ Fresh lemon juice, about a tablespoon

Optional

• ▢ Fresh chopped parsley, about a tablespoon
• ▢ Red pepper flakes to taste, to taste

US CustomaryMetric

Instructions 

1. In a Dutch oven or soup pot, heat the oil over medium-high heat. When the oil is hot, stir in the onion, celery, carrots, potatoes and bell pepper. Saute stirring frequently for 5-7 minutes or until the onions are translucent and the potatoes begin to soften.
2. Stir in the garlic, ground cumin, dried oregano, ground coriander, turmeric, ground ginger, salt and ground black pepper. Cook for about 2 minutes, stirring frequently to make sure the garlic doesn’t burn.
3. Add the chickpeas, crushed tomatoes and broth and bring to a boil. Lower the heat to low and simmer for about 20 minutes.

Optional but Highly Recommended:

1. To give this soup a thicker consistency, remove about ½ cup of the soup and blend it until smooth. Return the blended soup to the pot and stir to combine. Alternatively, for convenience, use an immersion blender. Blend the soup for a few seconds, stir to combine. Make sure to leave most of the veggies and chickpeas whole.

Before Serving:

1. Remove soup from the heat and stir in the lemon juice, chopped parsley and red pepper flakes (optional). Adjust seasoning to taste and serve.

Notes

• Draining the garbanzo beans in this recipe is optional. To be honest, I rarely drain beans when making soup. The bean broth they are packed in is flavorful and packed with nutrients.
• If you prefer using dried chickpeas, I suggest you soak them for at least 12 hours to shorten their cooking time. If you plan on making this soup in an Instant pot / pressure cooker or in a slow cooker, soaking the chick peas is not necessary.
• Cut the potatoes into small even pieces so they become tender quickly.
• For a flavor boost, season the soup with vegetable bouillon or chicken bouillon 
• Store cool leftover soup in an airtight container in the fridge for 3-4 days.
• To freeze, store cool soup in a freezer -safe container or resealable bag in the freezer for 2 months. Thaw out in the fridge overnight.
• Reheat the soup on the stove, in a pot over medium-low heat or in the microwave in small intervals, stirring after each interval.

Nutrition

Calories: 399 kcal, Carbohydrates: 67 g, Protein: 14 g, Fat: 10 g, Saturated Fat: 1 g, Polyunsaturated Fat: 2 g, Monounsaturated Fat: 6 g, Sodium: 1593 mg, Potassium: 1245 mg, Fiber: 14 g, Sugar: 17 g, Vitamin A: 7629 IU, Vitamin C: 58 mg, Calcium: 139 mg, Iron: 6 mg

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