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–+ servings
Rustic Mediterranean chickpea soup in a white bowl ready for a cozy healthy dinner.

Mediterranean Chickpea Soup (High-Fiber in One Pot)

Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4 people
Author: Nico Pallotta

  • 2 tablespoons extra virgin olive oil
  • 1 onion
  • 1 carrot
  • 1 rib celery optional
  • 1 leek optional
  • 2 cloves garlic
  • 2 tablespoon tomato paste
  • ½ teaspoon dried rosemary or 1 tsp dried oregano
  • 4 cups (1 L) vegetable broth or more to taste
  • 2 cans chickpeas 15 oz / 400 g each can - or 3 cups cooked chickpeas
  • 1½ pounds (700 g) potatoes peeled and diced — sub sweet potatoes
  • 1 can crushed tomatoes 15 oz / 400 g
  • ¾ teaspoon salt or to taste + red pepper flakes and black pepper to taste
  • 4 tablespoons grated parmesan or crumbled feta - optional

  • Sauté Veggies: Chop 1 onion, 1 carrot, 1 rib celery, and 2 cloves garlic in a food processor or with a knife.
    Sauté them in a large pot or Dutch oven with 1 leek (rinsed and sliced) in 2 tablespoons extra virgin olive oil oil for 5–10 minutes until soft.
    Step 1 Chopped onion carrot celery and garlic with leek sautéing in olive oil for Mediterranean chickpea soup.
  • Add Flavor: Stir in 2 tablespoon tomato paste and ½ teaspoon dried rosemary. Cook 1 minute to coat the vegetables and deepen flavor.
  • Simmer: Add 4 cups vegetable broth, 2 cans chickpeas (drained), 1½ pounds potatoes (diced), and 1 can crushed tomatoes. Season with ¾ teaspoon salt, pepper, and red pepper flakes. Simmer 20–30 minutes, until the potatoes are tender.
    Step 3 Chickpeas potatoes tomatoes and broth simmering together in pot for hearty Mediterranean chickpea soup.
  • Finish & Serve: Taste and adjust seasoning. Thin with extra broth if needed. Serve hot with crusty bread or cooked grains. For extra flavor, top each bowl with grated parmesan or crumbled feta before serving.
    Step 4 Bowl of Mediterranean chickpea soup served with bread.
Substitutions
  • Olive oil → Avocado oil, or skip and sauté veggies in broth for a lighter base.
  • Onion → White onion, red onion, or shallots for a milder flavor.
  • Carrot → Parsnips or sweet potato for seasonal sweetness.
  • Celery → Optional. Sub fennel stalks or chopped zucchini for freshness.
  • Garlic → Garlic powder or roasted garlic for a sweeter note.
  • Leek → Extra onion or green onions if unavailable.
  • Tomato paste → Optional.
  • Dried rosemary → Thyme, oregano, or Italian seasoning mix.
  • Vegetable broth → Homemade broth or chicken broth (if not vegetarian).
  • Chickpeas → White beans or lentils for a hearty one-pot chickpea soup variation.
  • Potatoes → Sweet potatoes, butternut squash, or cauliflower for a lighter twist.
  • Crushed tomatoes → Passata, whole canned tomatoes (blended) or fresh ripe tomatoes (diced small).
 
Tips
  • Sauté slowly → Softening onion, carrot, celery, and leek builds a sweet, flavorful base.
  • Toast the tomato paste → Let it cook a minute until darker red for rich, deep flavor.
  • Layer the broth → Add gradually so potatoes and chickpeas cook evenly and texture stays balanced.
  • Simmer gently → 20–30 minutes makes the broth naturally creamy as potatoes break down.
  • Spice it up → Red pepper flakes, smoked paprika, or cumin all add unique flavor twists.
  • Make ahead → Tastes even better the next day, making it the perfect quick Mediterranean soup for meal prep.
  • Serve your way → Enjoy with bread, rice, or fresh greens stirred in before serving.
 
Storage
Store leftovers in an airtight container in the fridge for up to 4 days, or freeze for up to 3 months.
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