Spicy Mediterranean Chickpea Soup | Heart-Healthy One Pot Recipe

This spicy Mediterranean chickpea soup is what honest home cooking is all about. It’s filled with flavors, made with basic pantry staples, and done in just 40 minutes. Serve it next to a baguette that’s been sliced up and drizzled with olive oil and a bottle of Spanish wine for a fabulous meal.

To make this recipe, I used canned chickpeas. Also known as garbanzo beans. You can also use dried chickpeas if you like. Just soak them overnight in plenty of water and then simmer them the following day for 1 to 2 hours or until they’re just tender.

What flavors this soup are the spices. Dried cilantro, ground cumin, Spanish paprika, crushed red pepper, and saffron. I used 1/2 tsp (1.30 grams) of crushed red pepper, which is what gives this soup that spicy kick. You can add in less or more depending on your taste.

TIPS & TRICKS to Make this Recipe: You can serve this soup warm or even at room temperature. It will hold for up to 3 to 4 days in the fridge in an airtight container. Just add in more liquid when reheating if needed.

Key Ingredients & Cookware I used in this Recipe:
MY COOKWARE
MY CHEF´S KNIFE
EXTRA VIRGIN SPANISH OLIVE OIL
SPANISH GOLDEN SAFFRON

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Watch the Video Below on How to Make this Spicy Mediterranean Chickpea Soup

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Spicy Mediterranean Chickpea Soup

Course Soup

Cuisine Mediterranean

Prep Time 10 minutes

Cook Time 30 minutes

Servings 4

Calories 345 kcal

Author Albert Bevia @ Spain on a Fork

Ingredients

• 3 tbsp extra virgin olive oil 45 ml
• 1 medium onion (roughly chopped)
• 6 cloves garlic (roughly chopped)
• 2 carrots (thinly sliced)
• 1 tsp ground cilantro 1 gram
• 3/4 tsp ground cumin 2 grams
• 1/2 tsp sweet smoked Spanish paprika 1.25 grams
• 1/2 tsp crushed red pepper 1.30 grams
• 1/4 tsp saffron threads .17 grams
• 2 tomatoes (finely grated)
• 2 cans chickpeas (garbanzo beans) 15.5 oz / 440 grams each
• 3 cups vegetable broth 720 ml
• 1 bay leaf
• 3 oz fresh bagged spinach (roughly chopped) 100 grams
• 1 tbsp lemon juice 15 ml
• sea salt & black pepper
• chopped cilantro for garnish

Instructions

1. Heat a stockpot with a medium heat and add in the olive oil

2. After a couple of minutes, add in the chopped onion, garlic, and carrots, mix together

3. Once the vegetables are lightly sautéed, about 5 minutes, add in the dried cilantro, ground cumin, paprika, crushed red pepper, and saffron, mix together, then add in the grated tomatoes and season with salt & pepper, mix together and then simmer

4. After about 4 minutes and the grated tomatoes have slightly thickened, add in the canned chickpeas (drained and rinsed), vegetable broth, and bay leaf, raise it to a high heat, and mix together

5. Once it comes to a boil, place a lid on the pan and lower to a low heat, simmer for 15 minutes, then remove the lid and the bay leaf, add in the chopped spinach, and mix together until lightly wilted, then turn off the heat, add in the lemon juice, and mix together

6. Transfer into shallow bowls and sprinkle with chopped cilantro, enjoy!

Recipe Notes

Get the Spanish Olive Oil and Spanish Golden Saffron I used to make this Recipe

Nutrition Facts

Spicy Mediterranean Chickpea Soup

Amount Per Serving

Calories 345 Calories from Fat 135

% Daily Value*

Fat 15g23%

Saturated Fat 2g13%

Polyunsaturated Fat 3g

Monounsaturated Fat 9g

Sodium 673mg29%

Potassium 759mg22%

Carbohydrates 43g14%

Fiber 13g54%

Sugar 6g7%

Protein 13g26%

Vitamin A 8216IU164%

Vitamin C 22mg27%

Calcium 134mg13%

Iron 4mg22%

* Percent Daily Values are based on a 2000 calorie diet.

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