Mediterranean Chickpea and Vegetable Soup
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!
Servings 4 people
Calories 322kcal
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
Calories: 322kcal | Carbohydrates: 39g | Protein: 12g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Sodium: 1543mg | Potassium: 630mg | Fiber: 11g | Sugar: 6g | Calcium: 149mg | Iron: 4mg
