GREEK CHICKPEA SOUP

This Greek Chickpea Soup is a nourishing and comforting dish, rich in flavors and textures. It’s a perfect blend of hearty chickpeas, fresh vegetables, and aromatic herbs, simmered to perfection in a zesty lemon-infused broth. Whether you’re looking for a warming winter meal or a light summer soup, this versatile recipe can be adapted to suit any season. This lengthy, detailed recipe includes all the information you need to create the perfect Greek Chickpea Soup, along with nutritional insights, cooking tips, and serving suggestions.

INGREDIENTS

• ½ cup olive oil + extra 2 tbsps, divided
• 1 large red onion
• 2 cloves garlic
• 2 celery sticks
• 1 carrot
• 2 tbsps oregano
• 1 sprig rosemary, needles only, minced
• 1 bay leaf
• 2 x 400 g (14 oz) chickpea cans (or 450 g / 1 lb dry chickpeas)
• 750 ml (3 cups) vegetable stock
• Juice of 2 lemons
• Fresh parsley, optional

INSTRUCTIONS

1. Heat the olive oil in a large pot and fry the onion over medium heat for 1-2 minutes until it softens. Add the garlic and cook for 30 seconds longer.
2. Add the carrot and celery to the pot along with the oregano, rosemary, and bay leaf. Stir well and tip in the chickpeas and vegetable stock.
3. Stir well and bring to a simmer. Lower the heat and cook for 25-30 minutes with a lid on.
4. When the soup is done, turn off the heat. Add the extra two tablespoons of olive oil, lemon juice, and chopped parsley if you want, and mix well. Season to taste with salt and freshly ground black pepper and serve with crusty bread on its own.

NOTES

• If you think the soup is too thick, add some more vegetable stock.
• To thicken the soup, try crushing some of the chickpeas with a wooden spoon.

1. Cooking Tips:

• For a Creamier Texture: Blend a portion of the soup before adding the lemon juice, then return it to the pot. This will create a creamier consistency without the need for dairy.
• For Extra Flavor: Add a dash of smoked paprika or a pinch of chili flakes for a smoky or spicy kick.
• Storage: This soup stores well in the refrigerator for up to 5 days. It can also be frozen for up to 3 months. Reheat gently on the stove, adding a little extra stock if needed.

Nutrition Information (Per Serving):

• Calories: 350 kcal
• Fat: 18 g
• Saturated Fat: 2.5 g
• Carbohydrates: 40 g
• Fiber: 10 g
• Sugar: 5 g
• Protein: 9 g
• Sodium: 600 mg

This recipe provides a healthy balance of macronutrients, making it suitable for various dietary needs. The high fiber content aids in digestion and helps maintain satiety, while the moderate protein content supports muscle maintenance and repair. The healthy fats from olive oil contribute to heart health, and the low sodium content makes this soup a great option for those managing their sodium intake.