Description
A warm and comforting chickpea soup packed with Mediterranean flavors, loaded with protein and fiber.
Ingredients
Scale
- 2 cans chickpeas, drained and rinsed
- 1 yellow onion, diced
- 2 carrots, diced
- 3 celery stalks, diced
- 4 cups vegetable broth
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- 1 tablespoon tomato paste
- 1 teaspoon oregano
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 2 bay leaves
- 2 lemons, juiced
- 1 cup chopped spinach
- Extra virgin olive oil, for cooking and serving
Instructions
- Prepare the ingredients by dicing onion, carrots, and celery, and draining the chickpeas.
- In a large pot, heat olive oil over medium heat and sauté the onion, carrots, and celery for 10-15 minutes until softened.
- Add garlic powder, onion powder, and tomato paste; cook for an additional minute.
- Add chickpeas, vegetable broth, oregano, salt, pepper, and bay leaves, and bring to a boil.
- Reduce heat to low, cover slightly, and simmer for 60-90 minutes, stirring occasionally.
- For creaminess, mash 1 cup of chickpeas and return them to the pot.
- Remove bay leaves and stir in lemon juice and spinach; cook for 1-2 minutes until spinach is wilted.
- Taste and adjust seasoning, then serve garnished with olive oil and fresh herbs.
Notes
For extra texture, consider adding diced potatoes or sweet potatoes. Adjust seasoning based on broth saltiness.
- Prep Time: 15
- Cook Time: 90
- Category: Soup
- Method: Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 300
- Sugar: 6g
- Sodium: 800mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 12g
- Protein: 14g
- Cholesterol: 0mg
Keywords: chickpea, soup, Mediterranean, healthy, vegan