I used to think “healthy eating” meant boring salads and endless steamed chicken. Then I discovered the vibrant, sun-drenched flavors of the Mediterranean diet, and everything changed! It’s a lifestyle that celebrates flavor, freshness, and the joy of a good meal.
This cozy soup is the perfect example of everything I love about this way of eating. It’s rich, creamy (without any cream!), and bursting with the bright flavors of lemon, fresh herbs, and sweet, roasted garlic. This is more than just a recipe; it’s a bowl of pure comfort. If you’re looking for a truly satisfying Mediterranean chickpea soup recipe, you’ve found the one.
Why You’ll Love This Mediterranean Recipe
Honestly, this soup has become a staple in my kitchen, and I know you’ll love it too.
- Incredibly Rich & Flavorful: Roasting the garlic is a game-changer, creating a deep, sweet flavor you just can’t get otherwise.
- Packed with Plant-Based Goodness: It’s loaded with protein and fiber from chickpeas and veggies to keep you feeling full and satisfied for hours.
- Simple, Whole-Food Ingredients: No strange or hard-to-find items here! Just wholesome ingredients that come together beautifully.
- Naturally Vegan & Gluten-Free: This recipe fits seamlessly into various eating styles, making it a perfect
gluten free Mediterranean soup recipeto share.
The Building Blocks of Mediterranean Flavor
The magic of Mediterranean cooking lies in using simple, high-quality ingredients. Here are a couple of the all-stars in this dish:
Extra Virgin Olive Oil
In the Mediterranean, good olive oil is practically its own food group! We use it not just for cooking but also for finishing a dish with a drizzle of rich, peppery flavor. It’s the primary source of fat in this lifestyle, packed with heart-healthy monounsaturated fats. Using a quality EVOO is key to so many heart healthy soup recipes, and it really shines here.
Chickpeas (Garbanzo Beans)
Chickpeas are a true powerhouse and a cornerstone of so many plant based Mediterranean recipes. They provide an incredible source of plant-based protein and dietary fiber, which is why this soup is so wonderfully filling. They create that amazing creamy texture when blended and are the reason this dish works so well for high fiber dinner ideas.
Here is the simple recipe for my favorite soup.
Roasted Garlic & Lemon Chickpea Soup with Wilted Spinach
Equipment
- Large Dutch oven or heavy-bottomed pot
- High-speed blender or immersion blender
- Small piece of aluminum foil
- Baking sheet
Ingredients
- 2 cups approx. 1 lb or 400g dried chickpeas, soaked overnight
- 1 whole head of garlic
- 4 tablespoons extra virgin olive oil divided
- 1 large yellow onion finely chopped
- 1 large leek white and light green parts only, rinsed well and sliced
- 2 large carrots diced
- 2 celery stalks diced
- 6 cups low-sodium vegetable broth
- ¾ teaspoon fine sea salt plus a pinch for roasting
- 1 teaspoon freshly ground black pepper
- 1 teaspoon dried oregano
- ½ teaspoon smoked paprika
- 2 tablespoons high-quality tahini
- Juice of 1 large lemon approx. 3-4 tablespoons
- 2 cups approx. 60g fresh baby spinach
- ¼ cup finely chopped fresh dill
- ¼ cup finely chopped fresh parsley
- For Garnish: additional fresh dill a drizzle of extra virgin olive oil, lemon wedges
Instructions
- Par-Cook the Chickpeas: Drain the soaked chickpeas, transfer them to a large pot, and cover with several inches of fresh water. Bring to a vigorous boil and cook for 10 minutes. This step helps soften their skins for a creamier final texture. Drain the chickpeas thoroughly and set aside.
- Roast the Aromatic Core: Preheat your oven to 200∘C (400∘F). Slice the top quarter-inch off the head of garlic to expose the cloves. Place it on the foil on the baking sheet, drizzle with 1 tablespoon of the olive oil, and sprinkle with a pinch of sea salt. Wrap the garlic in the foil and roast for 30-35 minutes, until the cloves are completely soft and fragrant. Set aside to cool slightly.
- Build the Vegetable Foundation: While the garlic roasts, heat the remaining 3 tablespoons of olive oil in your Dutch oven over medium heat. Add the chopped onion and leek, cooking for 7-8 minutes until softened and translucent. Add the diced carrots and celery and continue to sauté for another 5 minutes to build sweetness.
- Simmer the Soup: Add the par-cooked chickpeas and the low-sodium vegetable broth to the pot. Season with the ¾ teaspoon sea salt, black pepper, dried oregano, and smoked paprika. Stir everything to combine, bring the soup to a gentle simmer, then reduce the heat to low, cover, and cook for 60-75 minutes, or until the chickpeas are perfectly tender.
- Create the Silken Emulsion: Once cool enough to handle, squeeze the soft, roasted garlic cloves out of their skins. Ladle about 3 cups of the soup (including chickpeas and vegetables) into your blender. Add the roasted garlic cloves and the tahini. Blend on high speed until completely smooth and creamy. (Safety Note: If using a standard blender, ensure you vent the lid to allow steam to escape.)
- Finish and Fortify: Pour the blended purée back into the pot with the remaining soup and stir until fully incorporated. Place the pot back over medium-low heat. Stir in the fresh lemon juice, baby spinach, chopped dill, and chopped parsley. Cook for just 2-3 minutes more, until the spinach is fully wilted. Taste and adjust seasoning if necessary.
- Serve and Garnish: Ladle the hot soup into bowls. Garnish each serving with a generous drizzle of high-quality extra virgin olive oil, a sprinkle of fresh dill, and serve immediately with a fresh lemon wedge on the side.
Notes
- Canned Chickpea Adaptation: For a quicker version, substitute the dried chickpeas with 3 (15-ounce) cans of chickpeas. Rinse and drain them well. Skip step 1 and reduce the simmer time in step 4 to 25–30 minutes.
- Texture Customization: For a chunkier soup, blend only 2 cups of the soup in step 5. For a completely smooth, velvety soup, blend the entire batch using an immersion blender directly in the pot before adding the spinach and herbs.
- Storage: The soup keeps beautifully in an airtight container in the refrigerator for up to 5 days. The flavors will deepen overnight. Reheat gently on the stovetop.
Nutrition Facts
Per serving: based on 6 servings- Calories: 414 kcal
- Carbohydrates: 55 g
- Dietary Fiber: 14 g
- Sugars: 7 g
- Added Sugars: 0 g
- Protein: 15 g
- Total Fat: 16 g
- Saturated Fat: 1.7 g
- Sodium: 295 mg
My Top Tips for a Perfect Result
- Don’t Skip the Roasting! I know it’s an extra step, but roasting the garlic transforms it from sharp and pungent to sweet, nutty, and deeply savory. It makes all the difference!
- Meal Prep Like a Pro. This soup is fantastic for leftovers! The flavors get even better the next day. It’s one of my favorite
Mediterranean diet lunch ideasto pack for the week. Just store it in an airtight container in the fridge for up to 5 days. - Control the Creaminess. The recipe calls for blending about half the soup, which gives you a perfect mix of creamy and chunky. If you love a totally smooth soup, feel free to blend it all! If you prefer it rustic and brothy, blend a smaller portion. You’re in control.
Frequently Asked Questions (FAQ)
1.What can I serve with this Mediterranean chickpea soup recipe?
This soup is a hearty meal all on its own, but it’s wonderful with a side of warm, crusty whole-grain bread for dipping or a simple green salad with a light vinaigrette.
2.Is this chickpea and spinach soup for weight loss?
While I focus on adding healthy foods rather than restricting, this soup is a fantastic choice if weight loss is one of your goals. It’s packed with fiber and protein, which are key for satiety—that feeling of being full and satisfied. This helps prevent overeating later. It’s a perfect example of how delicious and nourishing food can support a healthy weight.
3.Is this Vegan Greek lemon chickpea soup actually Greek?
This recipe is heavily inspired by the traditional Greek chickpea soup called “Revithosoupa.” I’ve added my own touches, like the roasted garlic and spinach, but the heart of the dish—chickpeas, lemon, and olive oil—is a classic Greek combination. It’s my little tribute to those amazing flavors!
A Taste of the Good Life
This soup is more than just a meal; it’s a feeling. It’s the feeling of nourishing your body with real, wholesome food that also happens to be incredibly delicious. It proves that healthy eating can be joyful, flavorful, and deeply satisfying.
I truly hope you give this Mediterranean chickpea soup recipe a try. It’s the perfect way to bring a little Mediterranean sunshine into your kitchen. Let me know what you think in the comments below!
