Mediterranean Chickpea Tomato Soup – Bright, Hearty, and Comforting
This Mediterranean Chickpea Tomato Soup is the kind of meal you can count on when you want something warm, wholesome, and easy. It’s rich in tomato flavor, loaded with chickpeas, and finished with bright herbs and a squeeze of lemon. The texture is satisfying and slightly chunky, with plenty of body from the beans and vegetables.
It comes together with pantry ingredients and feels fresh thanks to garlic, oregano, and a drizzle of olive oil. This is weeknight comfort food that still tastes like a sunny getaway.
Ingredients
Method
- Warm the base: In a large pot, heat 2 tablespoons olive oil over medium heat. Add diced onion, carrots, and celery. Cook 6–8 minutes, stirring, until the vegetables soften and the onions look translucent.
- Add garlic and tomato paste: Stir in 4 cloves minced garlic and 2 tablespoons tomato paste. Cook 1–2 minutes until the paste darkens slightly and smells sweet.
- Layer the spices: Sprinkle in 1 teaspoon dried oregano, 1 teaspoon ground cumin, 1/2 teaspoon smoked paprika, and a pinch of red pepper flakes if using. Toast the spices for 30 seconds to bloom their flavors.
- Build the soup: Pour in 1 can (28 ounces) crushed tomatoes and 4 cups low-sodium vegetable broth. Add 2 cans rinsed chickpeas and 1 bay leaf. Stir and bring to a gentle simmer.
- Simmer to meld: Reduce heat to medium-low. Simmer uncovered for 20–25 minutes, stirring occasionally, until the flavors come together and the broth thickens slightly.
- Adjust texture: For a creamier body, use a potato masher to lightly mash some of the chickpeas right in the pot, or blend 1 cup of the soup and stir it back in. Keep some chunks for texture.
- Brighten and finish: Turn off the heat. Stir in the zest of half a lemon and 1–2 tablespoons lemon juice. Add 1/4 cup chopped parsley or basil. Taste and season with salt and black pepper.
- Serve: Ladle into bowls. Drizzle with a little extra-virgin olive oil and top with more herbs if you like. Crusty bread, warm pita, or a scoop of rice makes it a full meal.
Transform Your Body in just 6-Weeks. Get Fit, Save Time, and Eat Smart.
Ready to get real results without long workouts or complicated diets? Our 6-week plan is made for busy people who want quick wins and lasting changes.
Get Your Program TodayWhat Makes This Recipe So Good
- Big flavor, simple ingredients: Tomatoes, garlic, onions, and herbs do the heavy lifting. No complicated steps or hard-to-find ingredients.
- Hearty and filling: Chickpeas add protein and fiber, so a bowl of this soup actually satisfies.
- Naturally vegan and gluten-free: Great for mixed households and easy to serve with bread or rice for everyone.
- Bright and balanced: A touch of lemon and fresh herbs keeps the soup lively, not heavy.
- Perfect for meal prep: The flavors deepen after a day in the fridge, and it freezes well.
What You’ll Need
- Olive oil: Extra-virgin for best flavor.
- Yellow onion: Diced small for an even sauté.
- Carrots and celery: Classic base for sweetness and aroma.
- Garlic: Fresh cloves, minced.
- Tomato paste: For depth and a richer tomato backbone.
- Crushed tomatoes: One large can (28 ounces) for body and consistency.
- Vegetable broth: Low-sodium to control salt levels.
- Chickpeas: Two cans, drained and rinsed, or cooked from dry.
- Dried oregano: Classic Mediterranean flavor.
- Ground cumin: Adds warmth and earthiness.
- Smoked paprika: A gentle smoky note that rounds out the acidity.
- Bay leaf: Optional, but adds subtle complexity.
- Lemon: Zest and juice for brightness.
- Fresh parsley or basil: Chopped for a fresh finish.
- Red pepper flakes: Optional for a little heat.
- Salt and black pepper: To taste.
Instructions
- Warm the base: In a large pot, heat 2 tablespoons olive oil over medium heat.
Add diced onion, carrots, and celery. Cook 6–8 minutes, stirring, until the vegetables soften and the onions look translucent.
- Add garlic and tomato paste: Stir in 4 cloves minced garlic and 2 tablespoons tomato paste. Cook 1–2 minutes until the paste darkens slightly and smells sweet.
- Layer the spices: Sprinkle in 1 teaspoon dried oregano, 1 teaspoon ground cumin, 1/2 teaspoon smoked paprika, and a pinch of red pepper flakes if using.
Toast the spices for 30 seconds to bloom their flavors.
- Build the soup: Pour in 1 can (28 ounces) crushed tomatoes and 4 cups low-sodium vegetable broth. Add 2 cans rinsed chickpeas and 1 bay leaf. Stir and bring to a gentle simmer.
- Simmer to meld: Reduce heat to medium-low.
Simmer uncovered for 20–25 minutes, stirring occasionally, until the flavors come together and the broth thickens slightly.
- Adjust texture: For a creamier body, use a potato masher to lightly mash some of the chickpeas right in the pot, or blend 1 cup of the soup and stir it back in. Keep some chunks for texture.
- Brighten and finish: Turn off the heat. Stir in the zest of half a lemon and 1–2 tablespoons lemon juice.
Add 1/4 cup chopped parsley or basil. Taste and season with salt and black pepper.
- Serve: Ladle into bowls. Drizzle with a little extra-virgin olive oil and top with more herbs if you like.
Crusty bread, warm pita, or a scoop of rice makes it a full meal.
How to Store
- Refrigerator: Cool completely, then store in an airtight container for up to 4 days. The flavors improve on day two.
- Freezer: Freeze in portions for up to 3 months. Leave a little headspace for expansion.
- Reheating: Warm gently on the stovetop over medium-low heat, adding a splash of water or broth if it’s too thick.
Stir in fresh lemon and herbs after reheating to revive the brightness.
Benefits of This Recipe
- Nutrient-dense: Chickpeas bring plant protein, fiber, iron, and folate. Tomatoes add vitamin C, potassium, and antioxidants like lycopene.
- Heart-friendly: Olive oil and legumes support healthy cholesterol levels and satiety.
- Budget-friendly: Mostly pantry staples with a few fresh aromatics. Feeds a family without much cost.
- Flexible: Easy to adapt with extra veggies, greens, or grains.
Works for vegan, dairy-free, and gluten-free diets.
- Quick cleanup: One pot, simple steps, minimal mess.
Pitfalls to Watch Out For
- Over-salting early: Canned tomatoes and broth vary in salt. Season at the end to avoid an overly salty soup.
- Skipping the tomato paste cookout: Raw paste tastes sharp. Give it a minute to caramelize for a sweeter, deeper flavor.
- Acidity too high: If the soup tastes too tangy, add a pinch of sugar or a drizzle of olive oil.
Simmer a few extra minutes.
- Mushy chickpeas: If using cooked-from-dry chickpeas, avoid overcooking in the soup. Add them in the last 10–15 minutes.
- Flat flavor: Don’t skip lemon zest and fresh herbs. They wake up the entire pot.
Alternatives
- Add greens: Stir in a few handfuls of chopped spinach, kale, or chard in the last 5 minutes.
- Grain boost: Add cooked orzo, farro, or brown rice.
For uncooked grains, simmer longer and add more broth.
- Creamy twist: Swirl in tahini or a spoonful of plain yogurt when serving. For vegan creaminess, blend a portion of the soup.
- Spice swap: Try za’atar in place of oregano, or add coriander and a pinch of cinnamon for a different warmth.
- Protein swap: Use white beans instead of chickpeas, or add cooked lentils for extra heartiness.
- Roasted flavor: Roast the carrots, celery, and onions with olive oil and salt before adding to the pot for deeper sweetness.
FAQ
Can I use fresh tomatoes instead of canned?
Yes. Use about 2 pounds of ripe tomatoes, chopped.
Sauté them longer with the tomato paste until they break down, then add broth. You may need a pinch of sugar if the tomatoes are not very sweet.
How can I make this spicier?
Add more red pepper flakes with the spices, or stir in a bit of harissa or Calabrian chili paste. Taste as you go so the heat doesn’t overwhelm the other flavors.
Do I need to peel the chickpeas?
No.
Peeling is optional and time-consuming. The skins soften as the soup simmers and don’t affect the flavor.
Can I make it in a slow cooker?
Yes. Sauté the aromatics and tomato paste on the stove first, then transfer everything to the slow cooker.
Cook on Low for 4–6 hours. Stir in lemon and herbs at the end.
What can I serve with this soup?
Crusty bread, warm pita, garlic toast, or a simple side salad works well. For something heartier, serve over cooked rice or with a scoop of quinoa.
How do I reduce the acidity without sugar?
Stir in a knob of butter or an extra tablespoon of olive oil, then simmer a few minutes.
A small splash of unsweetened coconut milk can also soften sharp edges without making it taste sweet.
In Conclusion
This Mediterranean Chickpea Tomato Soup is bright, cozy, and fast to pull together with staples you likely already have. It’s a feel-good pot of food that tastes even better the next day and welcomes any tweaks you want to make. Keep the lemon and herbs handy, season at the end, and you’ll have a bowl that’s lively, hearty, and truly satisfying.
Save this one for weeknights, lunches, and anytime you want comfort without fuss.
Printable Recipe Card
Want just the essential recipe details without scrolling through the article? Get our printable recipe card with just the ingredients and instructions.
