Mediterranean Tomato Chickpea & Couscous Soup
This hearty yet light soup combines tender chickpeas, pearl couscous, fire-roasted tomatoes, and Mediterranean herbs in a cozy broth. It’s protein-rich, soul-warming, and perfect for a quick lunch or light dinner — all in one pot.
⏱️ Time
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Ingredients
2 tbsp olive oil
1 small red onion, finely chopped
2 garlic cloves, minced
½ tsp ground cumin
½ tsp dried oregano
¼ tsp crushed red pepper flakes (optional)
1 can (400g) fire-roasted or diced tomatoes
4 cups vegetable broth
1 can (400g) chickpeas, rinsed and drained
½ cup pearl couscous (or orzo or small pasta)
Salt & black pepper to taste
1 handful baby spinach or chopped kale (optional)
Juice of ½ lemon
Fresh parsley or basil for garnish
Instructions
1. Sauté aromatics:
Heat olive oil in a soup pot over medium heat. Add onion and cook 4–5 minutes until softened. Stir in garlic, cumin, oregano, and red pepper flakes. Cook for 1 minute.
2. Simmer base:
Add diced tomatoes (with their juices), broth, chickpeas, salt, and pepper. Bring to a gentle boil.
3. Add couscous:
Stir in couscous and reduce heat. Simmer uncovered for 10–12 minutes, until couscous is tender.
4. Finish:
Stir in lemon juice and spinach or kale (if using) and let wilt for 2 minutes. Taste and adjust seasoning.
5. Serve:
Ladle into bowls, top with parsley or basil, and drizzle with a little olive oil if desired.
Tips
For extra richness: Add a spoonful of pesto or crumbled feta just before serving.
Make it spicy: Stir in a bit of harissa or more chili flakes.
No couscous? Use cooked rice, barley, or quinoa instead.
❓ Frequently asked questions FAQ
Can I freeze it?
Yes! Just slightly undercook the couscous to avoid mushiness when reheated.
Can I use dried chickpeas?
If cooked in advance, yes. Use about 1½ cups cooked chickpeas.
Is it vegan?
Yes — and completely plant-based!
Nutrition information
Calories: 270
Protein: 9g
Fat: 9g
Carbs: 38g
Fiber: 7g