Description
Mediterranean Chickpea and Vegetable Soup
This hearty and nourishing soup is packed with protein-rich chickpeas and a variety of nutritious vegetables. Originating from the rich culinary traditions of the Mediterranean, it’s a delicious, budget-friendly meal that is easy to make with simple pantry ingredients. Perfect for a busy weeknight, this soup brings comfort and warmth to your table, especially when served with a slice of crusty bread.
3 tbsp extra virgin olive oil
1 medium onion, diced
1 large carrot, diced
2 celery ribs, diced
3 cloves garlic, chopped
1 tsp fresh rosemary, chopped
170g cherry tomatoes, quartered
800g tinned chickpeas, divided
4 cups vegetable stock, divided
¼ tsp red chili flakes
1 ½ tsp dried oregano
2 cups curly kale, chopped
½ cup parsley, chopped
Salt & pepper to taste
Directions:
1. Sauté onion, carrot, and celery in olive oil for 5 mins.
2. Add garlic and rosemary; sauté for 1 min.
3. Blend 1 can chickpeas with 1 cup stock.
4. Add veggies, chickpeas, stock, and tomatoes. Simmer 10 mins.
5. Add kale; simmer 3 mins. Season and serve.
Prep Time: 20 mins
Kcal: 322
Step-by-Step Guide
1. In a large pot, heat the olive oil over medium heat. Add the diced onion, carrot, and celery. Cook, stirring occasionally, for 5-7 minutes until the vegetables begin to soften.
2. Add the chopped garlic and rosemary. Stir constantly for about 1 minute until fragrant, being careful not to let the garlic burn.
3. While the vegetables sauté, drain and rinse one can of chickpeas. In a blender, combine these chickpeas with 1 cup of the vegetable stock. Blend until completely smooth to create a creamy base.
4. Add the blended chickpea mixture, the remaining whole chickpeas, the remaining 3 cups of stock, quartered cherry tomatoes, chili flakes, and dried oregano to the pot. Stir well to combine.
5. Bring the soup to a gentle boil, then reduce the heat to low. Cover and let it simmer for 10 minutes to allow the flavors to meld.
6. Stir in the chopped kale and let it simmer for an additional 3-5 minutes, just until the kale is wilted and tender.
7. Remove from heat. Stir in the chopped parsley and season generously with salt and pepper to taste.
Serving Suggestions
This soup is a complete meal on its own but can be elevated with simple additions. Serve it in deep bowls with a generous drizzle of extra virgin olive oil and a sprinkle of grated Parmesan or nutritional yeast. A side of warm, crusty bread or garlic toast is perfect for dipping. For a heartier meal, add a dollop of pesto or a spoonful of plain Greek yogurt on top.
How-to Summary
Sauté onion, carrot, and celery. Add garlic and rosemary. Blend some chickpeas with stock for creaminess. Combine all ingredients (including tomatoes, spices, and remaining chickpeas/stock) and simmer. Finish by wilting in kale and seasoning with parsley, salt, and pepper.
Frequently Asked Questions
Can I use dried chickpeas instead of canned? Yes, but they require pre-cooking. Soak 1 cup of dried chickpeas overnight, then boil until tender (about 1-1.5 hours) before using in the recipe.
How can I make this soup creamier? For an even richer texture, blend a second can of chickpeas, or stir in 1/4 cup of tahini or a splash of coconut milk at the end of cooking.
What are good kale substitutes? Spinach, Swiss chard, or escarole are excellent alternatives. Add them in the last 1-2 minutes of cooking.
Is this soup freezer-friendly? Absolutely. Cool completely and store in airtight containers for up to 3 months. Thaw overnight in the fridge and reheat gently, adding a little water or stock if needed.
How do I boost the protein content? Add 1 cup of cooked quinoa, lentils, or small pasta like orzo when you add the stock. Ensure you have enough liquid to accommodate.
Common Mistakes to Avoid
Avoid overcooking the garlic with the initial vegetables, as it can turn bitter quickly. Do not skip blending a portion of the chickpeas—this step is crucial for the soup’s body and creaminess without dairy. Resist the urge to add the kale too early; adding it at the end preserves its color, texture, and nutrients. Finally, do not undersalt; soups require ample seasoning to bring all the vegetable flavors to life.
Conclusion
This Mediterranean Chickpea and Vegetable Soup is more than just a simple recipe; it’s a testament to how humble, pantry-staple ingredients can be transformed into a deeply satisfying and nutritious meal. Its creamy texture, robust flavors, and vibrant colors make it a reliable favorite for any season. By following this enhanced guide and avoiding common pitfalls, you can consistently create a restaurant-worthy soup that nourishes the body and comforts the soul. Enjoy the process and the delicious results.