Mediterranean Vegetable and Chickpea Soup

This Mediterranean-inspired soup is wholesome, hearty, and full of bright flavors. Packed with vegetables, protein-rich chickpeas, and aromatic spices, it makes a nourishing meal that’s both comforting and light. Serve it with crusty bread or a side salad for a simple lunch or dinner that comes together quickly.

Prep & Cook Time: 35 minutes
Servings: 4–6

Ingredients

1 tbsp olive oil

1 small onion, diced

2 garlic cloves, minced

2 carrots, sliced

2 celery stalks, sliced

1 zucchini, diced

1 can (400g) chickpeas, drained and rinsed

1 can (400g) diced tomatoes

4 cups vegetable broth

1 tsp dried thyme

1 tsp ground cumin

½ tsp paprika

Salt and pepper, to taste

Fresh parsley, chopped (for garnish)

Instructions

Sauté the aromatics

Heat olive oil in a large pot over medium heat.

Add onion and cook for 3–4 minutes until softened.

Stir in garlic and cook for 1 more minute until fragrant.

Add the vegetables

Stir in carrots, celery, and zucchini.

Cook for 5 minutes, stirring occasionally, until the vegetables begin to soften.

Add chickpeas and tomatoes

Pour in the drained chickpeas and canned tomatoes (with juices).

Stir well to combine.

Season and simmer

Add vegetable broth, thyme, cumin, and paprika.

Season with salt and pepper.

Bring to a boil, then reduce heat and let simmer for 20 minutes, or until vegetables are tender and flavors have melded.

Finish and serve

Taste and adjust seasoning if needed.

Ladle soup into bowls and garnish with fresh parsley.

Serve hot with bread or a light salad.

Tips & Variations

Extra Veggies: Add spinach, kale, bell peppers, or green beans for more color and nutrients.

Make It Hearty: Stir in cooked pasta, rice, or quinoa to make the soup more filling.

Spice It Up: Add a pinch of red pepper flakes or cayenne for gentle heat.

Herb Options: Swap thyme for oregano, rosemary, or a mix of Italian herbs.

Protein Boost: Add white beans or lentils alongside the chickpeas for extra plant-based protein.

Citrus Touch: A squeeze of lemon juice at the end brightens the flavors.

Make Ahead: This soup keeps well in the fridge for 3–4 days and tastes even better the next day as the flavors deepen. It also freezes nicely for up to 2 months.

Q&A

Q: Can I make this soup ahead of time?
Yes, it actually tastes better the next day as the flavors develop. Store in the fridge for 3–4 days or freeze for up to 2 months.

Q: Can I use dried chickpeas instead of canned?
Yes. Soak and cook them beforehand until tender, then use about 1½ cups cooked chickpeas in place of the canned.

Q: Can I blend the soup?
If you prefer a smoother texture, blend part of the soup with an immersion blender, or blend half and stir it back in for a creamy consistency.

Q: What can I serve with it?
Crusty bread, pita, or a side of couscous or salad make perfect pairings.

Q: Is it gluten-free?
Yes, as written it’s gluten-free. Just check that your broth is certified gluten-free.

Nutrition

(per serving, approx. 1/6 of recipe)

Calories: ~180

Protein: 7g

Fat: 4g

Carbohydrates: 30g

Fiber: 8g

Sodium: 520mg

(Values may vary depending on brands and portion sizes.)

Conclusion

This Mediterranean Vegetable and Chickpea Soup is light, flavorful, and nourishing—perfect for a cozy meal any time of year. It’s versatile, easy to customize with different vegetables or grains, and full of plant-based protein and fiber. Simple enough for a weeknight yet satisfying enough for meal prep, it’s a go-to soup for both comfort and nutrition.