Pic Credit: therichrecipes.com
Did you know that chickpeas are among the fastest growing crops in the world, with global production increasing by more than 10% each year? This humble legume, a staple in Mediterranean and Middle Eastern cuisines, is gaining popularity due to its health benefits, sustainability, and versatility in cooking. Whether you’re looking to add more plant-based protein to your diet or simply want to enjoy a hearty, comforting meal, chickpeas are the perfect ingredient.
In this article, I am going to tell you about how to cook a savory, satisfying soup that brings Mediterranean warmth into your kitchen — ideal for all seasons but especially comforting in the fall and winter months.
RECIPE INGREDIENTS
Ingredients
- 2 cups dried chickpeas (or 4 cups canned chickpeas, drained and rinsed)
- 1 large onion, chopped
- 2 medium carrots, peeled and diced
- 2 celery stalks, chopped
- 4 cloves garlic, minced
- 6 cups vegetable broth (or chicken broth for non-vegan)
- 1 can (14.5 oz) diced tomatoes in juice
- 1 bay leaf
- 1 tsp ground cumin
- 1 tsp paprika
- ½ tsp ground turmeric
- ½ tsp ground cinnamon
- 2 tbsp olive oil
- Salt and pepper to taste
- 2 tbsp fresh lemon juice (optional)
- 1 tbsp chopped fresh parsley (for garnish)
MEASURES & PRECAUTIONS
- Use dried chickpeas: If using dried chickpeas, soak them in water overnight. This helps them cook evenly and reduces cooking time. Alternatively, use canned chickpeas for a quicker option.
- Adjust spice levels: The spices in this recipe are customizable. If you like a spicier soup, add more cumin, paprika, or a pinch of cayenne pepper.
- Broth choice: Opt for low-sodium vegetable broth if you are watching your salt intake. Alternatively, chicken broth can add a richer flavor.
- Watch the cooking time: If using dried chickpeas, allow extra time for cooking as they take longer to soften. Be sure to cook them until tender before serving.
- Rinse canned chickpeas: Rinse canned chickpeas well to reduce excess sodium and preservatives. Drain and rinse thoroughly before adding them to the soup.
Joan Nathan Chickpea Soup Recipe
INGREDIENTS NOTES
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Chickpeas: Dried chickpeas need to be soaked overnight, whereas canned chickpeas are quick and convenient. Be sure to rinse them thoroughly to remove any excess salt or preservatives.
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Vegetable Broth: Using homemade vegetable broth will elevate the flavor. However, store-bought options are great for convenience. Always choose low-sodium options to control salt intake.
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Spices: The combination of cumin, paprika, and turmeric gives the soup its signature depth of flavor. Feel free to experiment with these spices to make it uniquely your own.
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Fresh Parsley: Chopping fresh parsley right before serving will bring a vibrant, refreshing flavor that balances the richness of the soup.
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Lemon Juice: This ingredient adds brightness and helps cut through the richness of the chickpeas and broth. You can adjust the amount based on your preference for tanginess.
STEP-BY-STEP INSTRUCTIONS
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Prepare the Chickpeas: If you're using dried chickpeas, soak them overnight in a large bowl of water. Drain and rinse them before cooking. If using canned chickpeas, simply drain and rinse.
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Heat Olive Oil: In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion, carrots, and celery. Sauté for about 5-7 minutes until the vegetables soften and the onions become translucent. Cover the pot while sautéing to retain moisture and enhance the flavor.
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Add Garlic and Spices: Add the minced garlic, cumin, paprika, turmeric, and cinnamon. Stir for 1-2 minutes until the spices are fragrant.
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Add Broth and Tomatoes: Pour in the vegetable broth and canned diced tomatoes (with their juices). Stir well to combine. Simmer for about 10 minutes before adding the chickpeas.
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Cook the Chickpeas: Add the soaked and drained chickpeas (or canned chickpeas) to the pot. Bring the soup to a boil, then reduce the heat to low and cover. Let it simmer for 45-60 minutes (or 20-30 minutes if using canned chickpeas), until the chickpeas are tender.
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Final Touches: Taste the soup and adjust the seasoning with salt, pepper, and lemon juice. Remove the bay leaf before serving.
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Serve: Ladle the soup into bowls and garnish with freshly chopped parsley. Serve hot with a side of crusty bread or pita.
RECIPE TIPS & VARIATIONS
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Make it Spicier: For a spicier kick, add a pinch of cayenne pepper or red chili flakes to the soup. Adjust to your desired level of heat.
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Add Greens: Stir in a handful of fresh spinach or kale towards the end of cooking for extra nutrients and color.
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Creamier Soup: If you prefer a creamier texture, blend part of the soup using an immersion blender, leaving some chickpeas whole for texture.
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Roasted Vegetables: Roast the carrots and celery before adding them to the soup for a deeper, caramelized flavor.
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Add Meat: For a non-vegan version, add cooked chicken, lamb, or sausage for added protein and flavor.
EQUIPMENT
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Large pot or Dutch oven
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Knife and chopping board
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Measuring spoons
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Ladle
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Immersion blender (optional, for a creamier soup)
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Strainer (for rinsing canned chickpeas)
Note
SERVING TIPS 💡
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Serve this chickpea soup with crusty bread, pita, or sourdough for a complete meal.
- A drizzle of extra virgin olive oil just before serving can enhance the flavor.
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Pair with a light, crisp salad with a lemon vinaigrette to balance the richness of the soup
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Garnish with a spoonful of tahini for a creamy texture that complements the spices.
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Serve the soup warm or at room temperature for a refreshing option in the summer.
If you're looking for another flavorful meal, check out this easy Chopt Soup Recipe.
