Mediterranean Chickpea Soup With Zucchini

This Mediterranean Chickpea Soup with Zucchini is a heartwarming and nourishing dish that blends the rich flavors of the Mediterranean with the simplicity of a vegetable soup.

It’s an ideal choice for anyone seeking a healthy, easy-to-make meal that doesn’t compromise on taste. Featuring organic chickpeas, fresh zucchini, and other veggies plus a medley of aromatic spices, this soup is both satisfying and nutritious.

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Recipe Overview And Pairing Suggestions

This Mediterranean Chickpea Soup is wonderfully accommodating for various dietary needs, being naturally gluten-free, dairy-free, and vegetarian. It’s an excellent choice for those seeking a hearty meal that aligns with health-conscious eating habits.

Simple, wholesome, and versatile, this Mediterranean soup fits seamlessly into any meal plan, whether served for lunch or dinner.

For a satisfying pairing, serve this Mediterranean soup with a slice of crusty whole-grain bread or a sourdough gluten free bread, or maybe some warm tortillas instead of bread.

Additionally, consider enhancing your meal with a side of probiotic rich fermented tomatoes, cucumbers or fermented cauliflower, which add a delicious tanginess that complements the soup’s warm spices. I just adore adding fermented side dishes to this soup, I absolutely recommend you try it!

Ingredient Notes

• Chickpeas – garbanzo beans, are a staple in Mediterranean cuisine and a primary source of protein and fiber in this dish. For the best texture and flavor, opt for dried chickpeas that you soak overnight. This not only softens them, reducing cooking time, but also makes them easier to digest and promotes a better release of nutrients. Or use canned chickpeas and broth.

• Olive Oil – It’s ideal for sautéing the aromatics in this recipe, as it imparts a slight fruity flavor that complements the Mediterranean profile of the soup.
• Onions, Garlic, and Ginger – These aromatics form the flavor base of the soup. Onions offer sweetness, garlic adds a pungent depth, and ginger introduces a warm, spicy note. Sautéing them until golden ensures they meld well with the other ingredients, enhancing the overall complexity of the dish.
• Bell Pepper and Zucchini – Bell peppers add a sweet, slightly bitter flavor and a vibrant color to the soup, while zucchini contributes a mild, slightly sweet flavor and soaks up the spices well. Both vegetables are rich in vitamins and antioxidants, boosting the nutritional profile of the soup.

• Diced Tomatoes – The tomatoes provide acidity and brightness, balancing the heartiness of the chickpeas and the richness of the olive oil, together enhancing the natural sweetness and tangy profile essential to Mediterranean dishes.

• Bay Leaves, Spices, and Seasonings – Bay leaves add a subtle depth with their herbal and slightly floral notes. The combination of cumin, turmeric, and coriander offers a warm, earthy, and slightly sweet flavor palette typical of Mediterranean and Middle Eastern cooking. Salt and black pepper are used to enhance all the flavors.

• Parsley – Fresh parsley is not just a garnish; it brings a fresh, clean flavor that cuts through the richness and complements the soup’s savory profile. It’s best added just before serving to maintain its vibrant color and crisp flavor.

These ingredients not only contribute distinct flavors and textures but also come together to create a healthful and hearty soup that represents Mediterranean cooking.

Simple Preparation Steps For This Mediterranean Chickpea Soup

• Soak the chickpeas overnight in water to ensure they cook evenly. The next day cook them until medium firm.
• In another pan, saute onion, garlic and ginger in olive oil until golden or slightly browned and fragrant.
• Add the (chopped) bell pepper, diced tomatoes and all spices, cook for 10 minutes then add the (chopped) zucchini at the end.

• Add the chickpeas and water (enough to cover ebeything) and bring the mixture to a boil. Reduce the heat and simmer for about 10-15 minutes or until the chickpeas and veggies are tender.
• Season with salt and pepper, adjust according to taste.
• Garnish with chopped parsley before serving to add a fresh flavor boost.

Tips for the Best Mediterranean Chickpea Soup

• Simmer Slowly: Allow the soup to simmer gently to develop more profound flavors, especially before adding the vegetables make sure the chickepeas are almost soft.
• Chickpeas: For the best texture and flavor, opt for dried chickpeas that you soak overnight. This not only softens them, reducing cooking time, but also makes them easier to digest and promotes a better release of nutrients. If you’re short on time, you can use canned chickpeas as a convenient alternative. Canned chickpeas are pre-cooked and can be added directly to the soup, reducing the overall cooking time.
• Fresh Spices: Use freshly ground spices for a more intense flavor.
• Adjust Consistency: Add more water if you prefer a thinner soup or let it reduce longer for a thicker stew.
• If you boiled more chickpeas than you need you can use them in a Creamy Chickpea Salad.
  

Storage

This Mediterranean soup with chickpeas stores well in the refrigerator for up to 5 days and can be frozen for up to 3 months. To reheat, simply warm on the stove or in a microwave, adding a little water if the soup has thickened too much during storage.

Variations

• Add Protein: Include chunks of chicken or turkey for a non-vegetarian version.
• Vegan Version: Ensure all ingredients are plant-based and use water or vegetable broth instead of any animal-based stock.
• Spicy Moroccan Chickpea Soup: Introduce harissa or chili flakes for a spicy kick, emulating a Moroccan chickpea soup flavor.
• Include More Vegetables: Spinach, kale, or Swiss chard can be added in the last few minutes of cooking for added nutrition and color.

This Mediterranean Chickpea Soup with Zucchini is not only simple and easy to prepare but also ranks among the best options for anyone looking for a healthy, flavorful meal. It’s a versatile dish that can be adapted to suit various dietary needs, making it a staple for both casual dinners and special occasions. Whether you are a seasoned cook or a beginner, this Mediterranean vegetarian soup promises to deliver satisfaction and warmth with every spoonful.