Chickpea Soup (20 minutes)

After making it again recently, I can confirm this is THE chickpea soup recipe you’ll want for lunch every day. Especially when it’s cold. That’s how I felt two weeks ago. Packed with Mediterranean flavors, cozy, high-protein, and easy to prepare, this hearty chickpea soup is made with simple ingredients like canned chickpeas, vegetables, herbs and spices.

It’s one of my favorite Mediterranean diet recipes for winter, and gets bonus points for (almost) making itself in about 20 minutes, even on a budget. In case you have any dietary restrictions, you can relax as the soup is vegan, gluten-, grain-, soy- and nut-free. Don’t forget to add some toppings like jalapenos, avocado, or even croutons for added crunch.

Chickpea Soup

To be honest with you, I haven’t left the house in a while (what else is new?), so I don’t need a soup to warm me up right now. I’m doing pretty well, wearing my 10 layers of clothing that resemble Santa’s gift sack. But in grey and no presents inside.

If I did need some warming, I’d definitely be making this chickpea soup right now. It’s simple, it doesn’t call for a ton of ingredients, it’s cozy, it’s super delicious and I can make it in less than 30 minutes.

Why do I always say I don’t want to eat the recipes I made right now…Is that called self-sabotage? Like it’s great for my past and future self, but my present self? No thanks, I’ll have coffee with a dash of acid reflux. Maybe it’s also because it’s 9 am right now.

In case you want to join future me in making this tasty soup, here are the ingredients.

What You Need To Make Chickpea Soup

• canned chickpeas (or pre-cooked)
• onion
• garlic
• tomato – you can also use a little bit of tomato paste or canned tomatoes
• red pepper
• mint – can also use oregano, dried or fresh
• cumin
• olive oil
• spinach (optional) – can also use kale
• lemon juice
• salt
• pepper

The secret to making irresistible flavor-packed chickpea soup in 20 minutes is using canned chickpeas. Listen, I also love slow-cooked food, but sometimes you’re just hungry and in a hurry. In that case, you work with canned or pre-cooked food. It works.

For the flavor part, you do not want to skip the garlic and onion. Garlic, onion, some fresh herbs, olive oil make a great base for a healthy flavorful soups or dishes in general.

How To Make Chickpea Soup In 20 Minutes

Chop the onion, grate the tomato and the red pepper. Then freshen up your fingers by mincing some garlic.

Add all to a heated cooking pot with olive oil, mint and cumin and saute for 1-2 minutes.

Go back in time and rinse and drain the chickpeas. Then, add them in and saute for 2 more minutes. Add water, a good amount of salt and cover with a lid. Cook at medium for around 8‐10 minutes. You can also use stock instead of the salty water.

Add in the spinach, taste and add salt or water if needed.

Blend half of the soup using a hand blender and stir. Cook for 2 more minutes and remove from the stove.

How To Store & Reheat

This soup stores super well in an airtight container in the fridge. Sometimes I use a Tupperware, sometimes a huge recycled jar to store it. Whatever you have, it will be good for 3-4 days.

For reheating, I like to use the stove, but the microwave will also work if you only have that option at work.

How To Serve

Serve as is! I usually don’t need anything added to the soup, because it’s very flavorful on its own.

But in case you want something extra, serve with toasted bread or with croutons. Or if you’re in the mood to absorb some extra iron and beta carotene – add jalapenos and avocado. They have a great flavor too.

More Healthy Chickpea Recipes

Well, I hope you enjoy the chickpea soup! If you’re looking for more healthy chickpea recipes, try these:

• Mediterranean Chickpea Skillet
• Flavorful Chickpea Wraps
• 5-Minute Mediterranean Bowl

Continue to Content

Chickpea Soup (20 Minutes)

Yield: 3

Prep Time: 5 minutes

Cook Time: 15 minutes

Total Time: 20 minutes

The ultimate chickpea soup - packed with Mediterranean flavors, hearty, high-protein, vegan and made with simple ingredients like canned chickpeas, vegetables and spices in one pot, in 20 minutes.

4.9 Stars (217 Reviews)

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Ingredients

• 2 cans of chickpeas, rinsed and drained
• 1/2 onion
• 3 cloves garlic
• 1 small tomato, grated or 2 tsp tomato juice
• 1/3 red pepper, grated
• 2 tsp mint or a handful fresh mint leaves*
• 1 tsp cumin
• 1 1/2 tbsp olive oil
• 1 cup spinach or kale (optional)
• 1 tsp lemon juice
• Salt & Pepper to taste

Instructions

1. Chop onion, grate tomato and red pepper, mince garlic.
2. Add these vegetables to a heated cooking pot with olive oil, mint, and cumin and saute for 1-2 minutes.
3. Add in the rinsed and drained chickpeas and saute for 2 more minutes.
4. Add 2 cups of water or stock, a good amount of salt and cover with a lid. Cook at medium for around 8‐10 minutes.
5. Add in the spinach, taste and add water or stock if needed.
6. Add 1 more garlic clove and a tsp lemon juice. Blend ½ the soup using a hand blender and stir in. Cook for 2 more minutes and remove from the stove.
7. Serve immediately and enjoy with some avocado, bread and jalapeno slices.

Notes

*Oregano is also a great choice for this soup

Nutrition Information:

Yield: 3 Serving Size: 1
Amount Per Serving: Calories: 298Total Fat: 10gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 0mgSodium: 168mgCarbohydrates: 42gFiber: 12gSugar: 10gProtein: 13g

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Originally published in December 2020, last updated in December 2025 with new photos and tips.