Mediterranean Chickpea Tomato and Pasta Soup
Warm, hearty, and packed with vibrant flavors, this Mediterranean Chickpea Tomato and Pasta Soup is the perfect comforting dish for any season! Brimming with nutrient-rich ingredients like tender chickpeas, baby spinach, and a medley of aromatic vegetables, this soup is as nourishing as it is delicious. Flavored with earthy spices like cumin and oregano and brightened by a splash of fresh lemon juice, every spoonful delivers a burst of Mediterranean flair. The addition of small pasta shapes makes this a satisfying meal on its own, while the quick 10-minute prep time and one-pot cooking method make it a breeze to whip up. Ideal for lunch or dinner, this vegan and vegetarian-friendly soup is not only filling but also easy to customize. Serve it piping hot with a garnish of fresh parsley or a side of crusty bread for a wholesome, crowd-pleasing meal.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic cloves, minced
- 1 medium carrot, diced
- 1 stalk celery stalk, diced
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- 0.5 teaspoon crushed red pepper flakes (optional)
- 28 ounces canned crushed tomatoes
- 15 ounces canned chickpeas, drained and rinsed
- 6 cups vegetable broth
- 1 cup small pasta shapes (like ditalini or orzo)
- 2 cups baby spinach
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh lemon juice
- to taste salt
- to taste black pepper
Instructions
Heat the olive oil in a large soup pot over medium heat.
Add the diced onion, minced garlic, carrot, and celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened.
Stir in the dried oregano, ground cumin, and crushed red pepper flakes (if using), and cook for 1 minute until fragrant.
Add the canned crushed tomatoes, chickpeas, and vegetable broth. Raise the heat to bring the soup to a boil.
Once boiling, reduce the heat to low and let the soup simmer for 15 minutes to allow the flavors to meld together.
Stir in the pasta and continue simmering for an additional 8-10 minutes, or until the pasta is cooked to al dente.
Stir in the baby spinach, fresh parsley, and lemon juice. Cook for another 2-3 minutes until the spinach is wilted.
Taste and season with salt and black pepper as needed.
Serve the soup hot with additional parsley or a sprinkle of grated Parmesan cheese, if desired.
Nutrition Facts
Calories |
2442 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.3 g | 71% | |
| Saturated Fat | 8.7 g | 43% | |
| Polyunsaturated Fat | 7.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 8243 mg | 358% | |
| Total Carbohydrate | 417.0 g | 152% | |
| Dietary Fiber | 69.7 g | 249% | |
| Total Sugars | 85.5 g | ||
| Protein | 95.8 g | 192% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 840 mg | 65% | |
| Iron | 30.8 mg | 171% | |
| Potassium | 7578 mg | 161% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
