Mediterranean Italian Chickpea Soup
This Mediterranean Italian Chickpea Soup is a rustic, nutritious, and delicious one-pot meal inspired by the flavors of Southern Italy. Loaded with chickpeas, vegetables, and herbs, this vegan-friendly soup is simmered in a savory tomato broth and can be customized with pasta, greens, or even a sprinkle of cheese. It’s hearty enough to stand on its own, yet light and clean-tasting, perfect for any season.
Time Required:
Prep Time: 15 minutes
Cook Time: 30–35 minutes
Total Time: ~45–50 minutes
Ingredients (Serves 4–6):
Main Ingredients:
2 tablespoons olive oil
1 medium yellow onion, diced
2 carrots, peeled and diced
2 celery stalks, diced
3 cloves garlic, minced
1½ cups cooked chickpeas (or 1 can, drained & rinsed)
1 can (14 oz) crushed tomatoes or diced tomatoes
4 cups vegetable broth (or chicken broth if not vegetarian)
1 bay leaf
1 teaspoon dried oregano
1/2 teaspoon dried thyme
1/2 teaspoon crushed red pepper flakes (optional for spice)
Salt and pepper, to taste
Optional Add-ins:
2 cups chopped spinach or kale
1/2 cup small pasta (like ditalini or orzo)
Fresh parsley or basil, chopped (for garnish)
Grated Parmesan cheese (optional, for serving)
Instructions:
Sauté the Aromatics:
In a large soup pot, heat the olive oil over medium heat. Add the onion, carrots, and celery. Sauté for about 7–8 minutes until vegetables soften.
Add Garlic and Spices:
Stir in the garlic, oregano, thyme, bay leaf, and red pepper flakes. Cook for another 30 seconds to 1 minute, until fragrant.
Add Chickpeas and Tomatoes:
Pour in the chickpeas and crushed tomatoes, stirring to combine.
Add Broth and Simmer:
Add the vegetable broth. Bring the soup to a boil, then reduce heat and simmer uncovered for 20–25 minutes, stirring occasionally.
Add Greens or Pasta (Optional):
If using pasta, add in the last 10 minutes of cooking and simmer until tender. If using spinach or kale, stir it in during the last 5 minutes.
Final Seasoning:
Taste and adjust seasoning with salt and pepper as needed. Remove bay leaf before serving.
Serve Hot:
Ladle into bowls and top with fresh herbs and Parmesan if desired. Serve with toasted bread or crostini.
Tips for the Best Chickpea Soup:
Use Dried Chickpeas for Extra Flavor:
If you have time, cook chickpeas from scratch. They have better texture and soak up the flavors of the broth beautifully.
Soak 1 cup dried chickpeas overnight, then simmer for ~45–60 minutes before adding to the soup.
Don’t Skip the Garlic:
Garlic is a cornerstone of Mediterranean flavor. Use fresh cloves, not powder, for the best aroma.
Simmer Slowly:
Letting the soup simmer longer (even 40–45 minutes) deepens the flavor, especially if you’re using homemade broth or dried chickpeas.
Make it Ahead:
This soup tastes even better the next day after the flavors meld overnight. Great for meal prep!
Freeze It:
Freeze in individual containers for up to 3 months. It reheats well on the stove or in the microwave.
Tasty Variations:
Add Fresh Herbs:
Stir in fresh basil, parsley, or thyme just before serving for a bright, fresh finish.
Make It Creamier:
Add a swirl of olive oil, a spoonful of pesto, or a bit of Parmesan rind while simmering to infuse creaminess and umami.
Spicy Kick:
Love heat? Add more crushed red pepper or even a dash of harissa or smoked paprika.
Boost With Greens:
Add Swiss chard, kale, spinach, or collard greens for extra nutrition and color.
Pasta Lovers:
Add short pasta like ditalini, orzo, or small shells to turn this into a heartier stew.
Mediterranean Touch:
Finish with a squeeze of lemon juice or a dash of zest to add brightness and balance.
Frequently Asked Questions (Q&A)
Q: Can I use canned chickpeas instead of dried?
A: Absolutely! Canned chickpeas work great and save time. Just rinse and drain them well before adding to the soup.
Q: Is this soup vegan?
A: Yes, it is 100% vegan as long as you don’t add cheese or use a meat-based broth. Stick with vegetable broth to keep it plant-based.
Q: Can I make this in a slow cooker or Instant Pot?
A: Yes!
Slow Cooker: Sauté aromatics first, then add all ingredients to the cooker. Cook on low for 6–8 hours.
Instant Pot: Use the Sauté function for onions/garlic, then pressure cook for 10–12 minutes on High.
Q: What goes well with this soup?
A: Crusty bread, a simple green salad, or grilled veggies make perfect sides. For a more filling meal, add rice or pasta into the soup.
Q: How long will it last in the fridge?
A: It keeps well in the refrigerator for up to 5 days. Reheat gently on the stove or in the microwave.
Nutrition Information (Per Serving — approx. 1½ cups)
Note: Values may vary based on exact ingredients used.
Calories: ~260 kcal
Protein: ~10g
Fat: ~9g
Carbohydrates: ~35g
Fiber: ~9g
Sugar: ~6g
Sodium: ~450mg (depending on broth and salt used)
Conclusion
This Mediterranean Italian Chickpea Soup is more than just a comforting bowl—it’s a nourishing, satisfying meal loaded with protein, fiber, and vibrant Mediterranean flavors. Whether you’re vegan, vegetarian, or simply craving something wholesome and delicious, this soup checks all the boxes.
It’s easy to prepare, budget-friendly, and perfect for meal prep or sharing with family and friends. Make a big pot, serve it with some warm bread, and enjoy a taste of the Mediterranean in every bite!