Mediterranean Italian Chickpea Soup
Mediterranean Italian Chickpea Soup is a warm and hearty dish that brings the flavors of the Mediterranean right to your kitchen. This soup is packed with nutritious ingredients and bursting with flavor, making it a perfect meal for any time of the year. With its simple preparation and delicious taste, it’s an excellent choice for family dinners or meal prep.
Why Make This Recipe
This recipe is not only easy to make, but it is also healthy and satisfying. Chickpeas are a great source of protein and fiber, keeping you full and energized. The combination of vegetables and herbs adds essential vitamins and minerals to your diet. Whether you’re a busy parent, health-conscious eater, or just looking for a comforting bowl of soup, this Mediterranean Italian Chickpea Soup is a fantastic option.
How to Make Mediterranean Italian Chickpea Soup
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 2 carrots, peeled and diced
- 2 cloves garlic, minced
- 1 can (15 oz) chickpeas, drained and rinsed
- 4 cups vegetable broth
- 1 can (14 oz) diced tomatoes
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper to taste
- Fresh parsley or basil for garnish
Directions
- In a large pot, heat olive oil over medium heat. Add the diced onion and carrots, and sauté until softened, about 5-7 minutes.
- Add the minced garlic and sauté for another minute.
- Stir in the chickpeas, vegetable broth, diced tomatoes, oregano, and basil.
- Bring to a boil, then reduce the heat and let simmer for about 20-25 minutes.
- Season with salt and pepper to taste.
- Serve hot, garnished with fresh parsley or basil.
How to Serve Mediterranean Italian Chickpea Soup
Serve this delicious soup hot in bowls. For an added touch, sprinkle some fresh parsley or basil on top before serving. This soup pairs well with crusty bread or a simple salad for a complete meal.
How to Store Mediterranean Italian Chickpea Soup
If you have leftovers, let the soup cool completely before transferring it to an airtight container. Store it in the refrigerator for up to 4-5 days. You can also freeze the soup for up to 3 months. To reheat, simply warm it on the stovetop or in the microwave.
Tips to Make Mediterranean Italian Chickpea Soup
- For added flavor, use homemade vegetable broth instead of store-bought.
- Feel free to adjust the spices according to your taste. You can add a pinch of red pepper flakes for some heat.
- If you want a creamier soup, blend a portion of it before serving.
Variation
You can add other vegetables like spinach, zucchini, or bell peppers to the soup. If you prefer a meaty version, consider adding diced chicken or sausage to the recipe.
FAQs
Q: Can I use dried chickpeas instead of canned?
A: Yes, you can use dried chickpeas. Just make sure to soak and boil them until they are tender before adding them to the soup.
Q: Is this soup gluten-free?
A: Yes, all the ingredients in this recipe are gluten-free, making it a great option for those with gluten sensitivities.
Q: Can I make this soup in advance?
A: Absolutely! This soup tastes even better the next day as the flavors meld together. You can make it ahead of time and reheat when ready to serve.
With its vibrant flavors and healthy ingredients, Mediterranean Italian Chickpea Soup is sure to become a favorite in your recipe collection. Enjoy making and sharing this delightful dish!
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Mediterranean Italian Chickpea Soup
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Description
A warm and hearty Mediterranean Chickpea Soup that’s packed with nutritious ingredients and bursting with flavor, perfect for any time of the year.
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 2 carrots, peeled and diced
- 2 cloves garlic, minced
- 1 can (15 oz) chickpeas, drained and rinsed
- 4 cups vegetable broth
- 1 can (14 oz) diced tomatoes
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper to taste
- Fresh parsley or basil for garnish
Instructions
- In a large pot, heat olive oil over medium heat. Add the diced onion and carrots, and sauté until softened, about 5-7 minutes.
- Add the minced garlic and sauté for another minute.
- Stir in the chickpeas, vegetable broth, diced tomatoes, oregano, and basil.
- Bring to a boil, then reduce the heat and let simmer for about 20-25 minutes.
- Season with salt and pepper to taste.
- Serve hot, garnished with fresh parsley or basil.
Notes
Store leftovers in an airtight container in the refrigerator for up to 4-5 days, or freeze for up to 3 months. This soup tastes even better the next day.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Cooking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 300
- Sugar: 5g
- Sodium: 400mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 12g
- Protein: 15g
- Cholesterol: 0mg
Keywords: chickpea soup, Mediterranean soup, healthy recipes, vegan soup