Mediterranean Chickpea Soup (High-Fiber in One Pot)

This Mediterranean chickpea soup is a hearty, one-pot recipe packed with fiber, flavor, and comfort—perfect for a healthy family dinner.

For more easy soups, check out our curry lentil soup, kale soup, cabbage soup, and minestrone soup.

If you’re looking for a cozy bowl of comfort that’s also good for you, this Mediterranean chickpea soup is it. 🥣 It’s a simple, wholesome recipe that brings the flavors of the Mediterranean straight to your kitchen with everyday pantry ingredients.

Packed with plant-based protein and fiber, this soup makes a satisfying and balanced meal you can enjoy any night of the week. The combination of potatoes, tomatoes, and chickpeas creates a naturally creamy texture—without needing any cream.

Louise and I love making this on cooler evenings because it’s an easy chickpea soup recipe that feels nourishing yet effortless. A one-pot dish means fewer dishes to clean and more time to relax together.

🌿 This is a healthy chickpea soup that’s part of a Mediterranean-style eating pattern. Rich in vegetables, naturally low in saturated fat, and perfect for supporting a balanced diet. 🍅

Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.

• Olive oil: Extra virgin olive oil gives the best flavor. For a lighter option, use avocado oil or skip it and sauté veggies in a splash of vegetable broth for an easy chickpea soup recipe that’s lower in fat.
• Onion: A yellow onion works best for sweetness, but white or red onion also works. You could even try shallots for a milder flavor.
• Carrot: Adds a subtle sweetness. Swap with parsnips or sweet potato for a seasonal twist.
• Celery: Brings depth and freshness. Substitute with fennel stalks or even chopped zucchini for variety.
• Garlic: Fresh garlic cloves give the richest taste. In a pinch, use garlic powder or roasted garlic for a sweeter note.
• Leek: Adds a gentle onion-like flavor. If unavailable, use extra onion or green onions.
• Tomato paste: Creates richness. Substitute with sun-dried tomato purée or roasted red peppers blended smooth.
• Dried rosemary: Brings earthy notes. Try thyme, oregano, or a pinch of Italian seasoning instead.
• Vegetable broth: Store-bought or homemade both work. Chicken broth works too if you’re not strictly vegetarian.
• Chickpeas: The star ingredient, protein-rich and hearty. You can swap with white beans or lentils for a one-pot chickpea soup variation.
• Potatoes: Make the soup filling and creamy. Use sweet potatoes, butternut squash, or cauliflower for a lighter twist.
• Crushed tomatoes: Bring tang and body. Whole canned tomatoes, blended, or fresh ripe tomatoes in summer are excellent alternatives.
• Parmesan cheese: Optional, grated on top for serving. Crumbled feta works too.

Chop the onion, celery, carrot, and garlic (a food processor works great). Warm olive oil in a large pot, then add the vegetables along with the sliced leek. Cook for 5 to 10 minutes, stirring often, until everything is soft and fragrant.

Step 2 – Add Flavor Boosters

Stir in the tomato paste and dried rosemary. Let them cook for about 1 minute to deepen the flavor and coat the vegetables. This step builds a rich base for your healthy chickpea soup.

Pour in the vegetable broth, then add the chickpeas, potatoes, and crushed tomatoes. Season with salt, black pepper, and red pepper flakes. Bring to a boil, then lower the heat and simmer for 20 to 30 minutes, until the potatoes are tender and the soup thickens slightly into a cozy chickpea and potato soup.

Step 4 – Adjust and Serve

Taste the soup and add more salt if needed. If you like a thinner consistency, stir in extra broth or water. Serve hot with crusty bread or a cooked grain like rice or farro for a complete meal. For extra flavor, top each bowl with grated parmesan or crumbled feta before serving.