This Mediterranean Chickpea and Vegetable Soup is hearty, nourishing, and so easy to make. It is a recipe that you will frequently turn to because it contains simple ingredients you may already have on hand. With protein-rich chickpeas, and nutritious vegetables, it is a delicious, satisfying meal, as well as being budget friendly. This is comfort food for the whole family; just add some crusty bread, and you have a satisfying meal!
Why You'll Love This Recipe:
- Like my Mediterranean Baked Beans, this recipe contains simple, budget-friendly ingredients and is quickly and easily made.
- The vegetables provide a variety of colours, flavours and textures.
- The ingredients can easily be adapted to suit your taste. If you have vegetables that you prefer or already have on hand, they can be used.
- This recipe is ideal when you want a family friendly, nourishing, comforting meal that is quickly and easily prepared.
- The soup is naturally gluten-free and can be dairy-free/vegan by omitting the Parmesan.
- Tinned legumes are a great asset in the kitchen. There are so many ways to use them, such as my very speedy Cannellini Bean Dip, the ideal appetiser which takes just minutes to prepare. Red Kidney Beans are also great, as they are the main protein component in my Vegetarian Nachos.
Recipe Inspiration: meals such as this easy, richly flavoured Mediterranean Chickpea Vegetable Soup are on regular rotation in our household. Satisfying meals such as this soup which are made from simple store cupboard ingredients are ideal for busy nights. You can have it on the table in about 45 minutes.
Ingredients and Substitutions:
Please see the recipe card further along in the post for exact quantities of ingredients and the full method.
- Olive oil - we have used extra virgin olive oil for the best flavour. Use the best olive oil that you have.
- Brown/yellow onion - this is the onion most frequently used when cooking. You can use white onion if you prefer.
- Carrot - the carrot adds colour, flavour and nutrients.
- Celery - one of the trio of vegetables in the flavour base.
- Garlic - for the best result, use fresh cloves. The flavour is superior to bottled or pre-minced.
- Rosemary - we use fresh rosemary in this instance. If you only have the dried herb, use one third of the amount as it is concentrated.
- Cherry tomatoes - are sweeter than regular tomatoes, and add bright, fresh flavour.
- Parmesan rind - adds great flavour to soups, stews or pasta sauces. It is a good idea to store leftover rinds in the freezer in a ziplock bag to have on hand when you need them.
- Tinned chickpeas - for me, an essential store cupboard ingredient. They enable me to prepare speedy meals such as my Chickpea Patties or Chickpea and Zucchini Stew.
- Vegetable stock - use homemade or good quality commercial for the best flavour.
- Dried red chilli pepper flakes - add a hint of spice. Adjust them according to your taste.
- Dried oregano - a popular herb in Mediterranean cooking.
- Curly kale - adds colour, flavour and nutrients.
- Flat leaf parsley - for the best flavour, we prefer flat leaf/Italian parsley.
- Sea salt and freshly ground black pepper - for soup with flavour, add according to your taste. The amounts will vary depending on the seasoning in your stock.
- Parmesan cheese - we add freshly grated Parmesan when serving.
Variations:
Herbs - vary the herbs to suit your taste. For instance, you could use marjoram or add a bay leaf if you like.
Parsley - don't discard the stems, they have great flavour, add them, finely chopped, to the soup.
Curly kale - you could substitute with another kale variety or with spinach if you prefer.
Rosemary - whilst we use fresh rosemary, you can use the dried herb if that's what you have. It is concentrated, so you will need just one third of the amount.
How To Make Mediterranean Chickpea Soup:
Please see the recipe card further along in the post for exact quantities of ingredients and the full method.
1 - Make your Soffritto:
Make your "soffritto" - this is the flavour base for the soup. Add olive oil to a large saucepan, and over medium heat, add diced onion, carrot and celery. Sauté gently for about 5 minutes until the vegetables soften and the onion becomes translucent. Stir occasionally.
Add the garlic and sauté for one minute.
2 - Blend one can of chickpeas:
Add one drained tin of the chickpeas to a small food processor or blender, along with one cup of vegetable stock. Blend until smooth.
3 - Start to bring the soup together:
Add one tin of drained chickpeas, the stock and cherry tomatoes to the vegetables. Add the blended chickpeas, parmesan rind and herbs. Stir to combine.
4 - Bring the soup to a boil:
Bring to a boil and then lower to a simmer for 10 minutes, stirring regularly.
5 - Add in the kale:
Add the kale and simmer a further 2-3 minutes, stirring well.
6 - Season to taste and serve:
When the vegetables are cooked to your liking, season to taste with sea salt and freshly ground black pepper. Stir through the chopped parsley.
Ladle the soup into bowls, drizzle with extra virgin olive oil and serve with grated Parmesan.
Hint: the key to success with most recipes is to season to your taste - ensure there is adequate salt, pepper, herbs and chilli flakes.
Tips for Success, Storage and FAQs:
Yes, you certainly can substitute the chickpeas with cannellini beans, butter beans or other beans that you enjoy.
Store it in an airtight container in the fridge for up to three days. It can be reheated on the stove or in the microwave. The soup may thicken while standing, so just add some more stock or water.
Yes, it freezes very well. Store it in a freezer-safe container for up to three months. Be sure to clearly label and date the container as frozen objects can be difficult to identify.
Top Tip:
You will get the best result by using good quality ingredients. Ensure that your vegetables are fresh and in good condition.
Also, the difference between a good dish and a boring one is often lack of seasoning - make sure the dish is to your taste before serving.
Serving Suggestions:
There are few foods as comforting as a bowl of hearty, flavour-filled soup and you can be certain that this Mediterranean Chickpea Vegetable Soup is a crowd pleaser.
- This is a complete meal in a bowl, needing no more than bread, such as our No-Knead Spelt Focaccia.
- Take a container of soup to a potluck - it is wonderfully portable.
- It is a perfect edible gift for a friend or family member in need.
- Add it into your meal prep rotation.
I am sure that you will enjoy this Mediterranean Chickpea and Vegetable Soup. Comfort food doesn't get much better than this. Using simple store cupboard ingredients, it is certain to become a family favourite.
Alex xx
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Mediterranean Chickpea and Vegetable Soup
Please note:
For accuracy, when weights are provided, we recommend weighing your ingredients. This will produce the best results. All oven temperatures listed are for fan forced.
Ingredients
- 3 tablespoon (¼ cup) extra virgin olive oil See Note 1
- 1 medium brown/yellow onion - peeled and finely diced
- 1 large carrot - washed, finely diced
- 2 ribs celery - finely diced
- 3 cloves garlic - finely chopped
- 1 teaspoon fresh rosemary - finely chopped
- 170 g (6 oz) cherry tomatoes - quartered
- 1 piece Parmesan rind - about 7 ½ cm/3 inches See Note 2
- 800 g (28 oz) tinned chickpeas - rinsed and drained - divided
- 4 cups (1 litre) vegetable stock - divided See Note 3
- ¼ teaspoon dried red chilli pepper flakes
- 1 ½ teaspoon dried oregano
- 2 cups curly kale - stems removed - finely chopped and firmly packed
- ½ cup flat leaf parsley - finely chopped
- sea salt and freshly ground black pepper - to taste See Note 4
To Serve:
- extra virgin olive oil - a drizzle
- Parmesan cheese - freshly grated
Instructions
- Add olive oil to a large saucepan, and over medium heat, add the diced onion, carrot and celery and sauté gently for about 5 minutes until the vegetables soften and the onion becomes translucent. Stir occasionally.
- Add the garlic and rosemary and sauté for one minute.
- Add one drained tin of the chickpeas to a small food processor or blender, along with one cup of vegetable stock. Blend until smooth.
- Add one tin of drained chickpeas, the three cups of veggie stock and cherry tomatoes to the vegetables. Add the blended chickpeas, parmesan rind and herbs.Stir to combine. Bring to a boil and then lower to a simmer for 10 minutes, stirring regularly.
- Add the kale and simmer a further 2-3 minutes, stirring well. Check that the vegetables are cooked to your liking, and season to taste with sea salt and freshly ground black pepper. Stir through the chopped parsley.
- If the soup is too thick, add a little extra stock.Ladle the soup into bowls, discarding the parmesan rind.Drizzle with extra virgin olive oil and serve with grated Parmesan.
Notes
- Tablespoon: we use a standard Australian tablespoon which is 20 ml (4 teaspoons).
- Parmesan Rind: a small piece of leftover Parmesan rind softens as the soup cooks and adds great flavour. Omit for a vegan soup.
- Stock: you could also use chicken stock if you do not require a vegetarian soup.
- Seasoning: adjust the seasoning to your liking - we recommend using freshly ground black pepper and sea salt flakes for the best flavour. Add more red chilli pepper flakes if you like the heat.
- Storage and reheating: store it in an airtight container in the fridge for up to three days. It can be reheated on the stove or in the microwave. The soup may thicken while standing, so just add some more stock or water.
- Freezing: allow to cool completely before storing the soup in a freezer safe container for up to three months.
Nutrition Estimate:
Nutritional Disclaimer:
The nutritional information is an estimate only, and is derived from online calculators. For accurate results, we recommend calculating the nutritional information based on the ingredients and brands you use.
Caroline says
This soup is delicious, and has been on rotation in our house since I first made it! I love th addition of loads of fresh herbs, not something I’ve done before, and it’s a gamer changer. Thank you so much for posting!
Alexandra Cook says
Hi Caroline,
Love to hear this - thank you so much!!
I appreciate your comment. Alex xo
Lori says
Bravo! I had to sub fire roasted petite diced tomatoes for the cherry tomatoes and arugula for the kale. This soup is amazing!
Alexandra Cook says
Thank you so much, Lori 🙂
I am so happy you enjoyed it! Alex xo
Jen says
Delicious! Best chickpea soup ever -especially with freshly grown herbs. So hearty and rich tasting AND so healthy. This is going into the regular rotation.
Alexandra Cook says
Hi Jen,
That is so kind of you to say - thank you so much! 🙂
I am so pleased you enjoyed this recipe and really appreciate you letting me know.
Alex xo