Chickpea Soup
Published Jan 05, 2026
Chickpea soup with chickpeas, crushed tomatoes, vegetables, herbs, and lemon cooked in one pot with minimal prep.
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Chickpea Soup is so good!
Chickpeas are my favorite legume, and I realized recently that I’d never actually shared my chickpea soup recipe. It’s one I make often enough that I stopped thinking of it as something to write down. I usually throw it together with pantry chickpeas, whatever vegetables I have, and let it simmer while I do other things. This chickpea soup is basic, flexible, and ends up being lunch for a few days without any extra planning.
Happy Cooking!
– Yumna
Chickpea Soup Ingredients
- Chickpeas: Use low-sodium chickpeas if you can.
- Yellow onion: White onion is fine if that’s what you have. Here’s a quick tutorial on how to dice an onion.
- Carrots: Read my tips on how to dice a carrot.
- Celery: Here’s how to dice celery.
- Baby spinach: If you don’t have it, you can use kale or Swiss chard.
- Lemon: Here are some tips on how to zest a lemon and how to juice a lemon, because you’ll do both.
- Garlic: I’ll show you how to mince garlic for this recipe.
- Crushed tomatoes: I use canned crushed tomatoes, but if you have time, you can make your own. Blanch the fresh tomatoes in boiling water, shock them in ice water, remove the skins, and either crush them by hand or pulse them in a food processor.
- Vegetable broth: You can use homemade vegetable broth or buy low-sodium vegetable broth at the store. If the chickpea soup doesn’t have to be vegetarian, you can use homemade chicken broth.
- Olive oil: Avocado oil or vegetable oil works if that’s what you have.
- Herbs and seasonings: Dried thyme, dried oregano, salt, and pepper.
How to Make Chickpea Soup
Chickpea Soup Recipe
This Italian chickpea soup recipe, inspired by minestra di ceci, is made with canned chickpeas, crushed tomatoes, vegetables, and spinach simmered in vegetable broth.
Ingredients
- 2 tablespoons olive oil plus more for serving
- 1 medium yellow onion diced
- 2 carrots diced
- 2 celery stalks diced
- 3 garlic cloves minced
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- ½ teaspoon salt plus more to taste
- ¼ teaspoon black pepper
- 2 (15-ounce) cans chickpeas drained and rinsed
- 1 (25-ounce) can crushed tomatoes
- 4 cups low-sodium vegetable broth
- 2 cups chopped baby spinach
- 1 lemon zest and juice
Instructions
- Heat the oil in a large pot over medium heat. Add the onion, carrots, and celery, and cook until softened, 5–7 minutes.
- Stir in the garlic, thyme, oregano, salt, and pepper. Cook for 1 minute until fragrant.
- Add the chickpeas, crushed tomatoes, and vegetable broth. Bring to a boil, then reduce the heat and simmer uncovered for 25 minutes, until the vegetables are tender.
- Lightly mash some of the chickpeas in the pot to create a slightly creamy texture.
- Stir in the spinach and cook for 2–3 minutes, until wilted. Remove from the heat, then add lemon zest and juice.
- Serve warm with a drizzle of olive oil and crusty bread if desired.
Equipment
Notes
- My Top Tip: Add the lemon zest and juice at the very end, and remove the pot from the heat first. Too much heat can make the lemon taste bitter or metallic.
- Storage: Store leftover chickpea soup in an airtight container in the fridge for 3–4 days. Reheat on the stove over medium until warm. You may need to add a splash of water or broth to thin it out.
- Freezing: Store the chickpea soup in freezer-safe containers, leaving some room at the top so the soup can expand. It will last in the freezer for up to 3 months. Thaw in the fridge and reheat on the stove over medium.
Nutrition
Serving: 2cups, Calories: 523kcal, Carbohydrates: 84g, Protein: 24g, Fat: 13g, Saturated Fat: 2g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 6g, Sodium: 576mg, Potassium: 1421mg, Fiber: 23g, Sugar: 22g, Vitamin A: 6975IU, Vitamin C: 42mg, Calcium: 221mg, Iron: 10mg
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.
Did You Make This Recipe?
Recipe Variations
- Add protein: If the chickpea soup doesn’t have to be vegetarian, shredded chicken is a nice addition.
- Stir in some heat. I like adding a spoonful of harissa paste for a spicy finish.
- Serve over rice or noodles: This turns the chickpea soup into a heartier meal.
Recipe Tips
- Zest the lemon before you juice it. You’ll get the most fragrant oils from the zest if you do it before cutting the lemon.
- Simmer the soup uncovered. This lets some of the liquid evaporate, which makes the soup more concentrated and gives it a bolder flavor.
- Make the soup creamier. Lightly mash some of the chickpeas in the pot for a smoother, thicker texture.
- Add the lemon zest and juice at the very end. And remove the pot from the heat first. Too much heat can make the lemon taste bitter or metallic.
Serving Ideas
- Bread: Homemade Pita Bread, Homemade Dinner Rolls, Rosemary Focaccia
- Salads: Shirazi Salad, Fall Harvest Salad, Lebanese Fattoush Salad
- Sandwiches: Air Fryer Grilled Cheese, Chicken Caprese Pesto Panini, Tuna Melt Sandwich
