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Mediterranean Chickpea Tomato Soup - Bright, Hearty, and Comforting

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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 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.

Method
 

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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.
  8. 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.