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Greek Chickpea Soup

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Chickpeas soup with lemao and oregano
What is the perfect meal for a warming comfort food that is -use your fingers to count- healthy, delicious, quick and easy to make? I know that most of you already know the answer: Soup. That was easy and that’s why I got another question for you. What is the best staple that you can use to make dishes with all the above attributes? Not difficult to answer if you already follow the Mediterranean way of eating. Right! Legumes! In all seriousness, I cannot think of a better meal on a cold winter day than this Greek chickpea soup. Packed full of healthy ingredients, flavored with the most favorite Mediterranean combo –lemon and oregano- this dish will be your new dearest addition on your weekly menu. Best of all, it’s a one-pot quick meal that needs very little prep (after the soaking procedure). Important notice: If you really like it, I am going to tell you how to enjoy it all year long.

Greek chickpea soup with kalamata olives

WHY SHOULD I EAT CHICKPEA?

Chickpea is the dry edible seed of plant and it is part of the legume (or pulses) family. It’s one of the most important staple food in the Mediterranean way of eating. That being said, it is rather difficult to follow the traditional Mediterranean diet without eating legumes at least twice a week. Sorry. You see, the Mediterranean way of eating is mostly plant-based and legumes are valuable source of protein among other essential nutrients: fiber, folate and several other B vitamins, a good source of minerals like iron, zinc and magnesium. They are low in fat and in glycemic index providing slow, steady source of energy. They are good food for gut microbiota and they reduce the risk of diseases like diabetes, stroke, heart attack and cancer.

This is not just the opinion of a humble blogger. The United Nations had declared 2016 to be the International Year of Pulses . Yeap, they are that nutritionally important.

Don’t worry if you don’t like chickpea because there are many other delicious options in the legume family like lentils, dried beans, dried peas and split peas. Because legumes are cheap, super food so versatile that you may enjoy them and never get bored of them. Ever! In soups, salads, spreads, stews, pasta and rice dishes, casseroles, oven-baked, you name it! The variety is huge and the combinations are endless.

Greek chickpea soup

HOW TO PURCHASE CHICKPEAS

You may find chickpeas (or garbanzo beans which is the same legume under different name) in grocery stores and supermarkets usually dried or canned. Dried chickpeas in bulk are cheaper but they have to be relatively fresh, otherwise the older the chickpeas, the longer it takes to cook them. There are two main varieties. The smaller, variously colored called Desi and Kabuli that is larger and light colored with a thin skin. I prefer dried chickpeas that are already peeled because I save at least half an hour of cooking time and I don’t like to waste my time removing the skins.

For this recipe and for the majority of the traditional Mediterranean meals, canned legumes aren’t an option. I totally get the convenience of the canned food but Mediterranean food is all about fresh, minimum processed ingredients and it is known that canned food usually don’t fit to that category. Nevertheless, even canned chickpea is a better choice than a greasy slice of pizza or burger. So, I guess it is up to you to choose.

HOW TO COOK DRIED CHICKPEAS

Chickpeas require soaking prior to cooking because it makes legumes more digestible, it decreases the cooking time, it reduces the anti-nutrients components and it makes the minerals more available to our body. Leave the quantity you want to soak overnight with plenty of water because they will double in size for at least 8-10 hours (ideally 12-14 hours) and change the water once or twice especially in hot summer days.

Cooking time depends greatly on the chickpea’s freshness so it may vary greatly from 40 minutes to hours.

Greek chickpea soup with homemade whole wheat bread

ALL ABOUT THE GREEK CHICKPEA SOUP

Complex, nutty flavor, and buttery almost creamy texture is what distinguishes this Greek chickpea soup from others. Oregano and lemon are the ingredients that make that recipe so delightful and special. They are the perfect combo and in Greece we profoundly love and use both of them in abundance.

Let’s dive into some tips that will make your chickpea soup even better.

First of all you don’t have to sauté anything. Just throw all the ingredients into the pot and you are done. No kidding. That’s it!  Keep only the salt and olive oil AT THE END. Salt slows the softening procedure so it should be added after the chickpeas have softened. Olive oil gets added at the end as well because we don’t want the heat to degrade its healthy properties. Additionally, its flavor is exquisite when it is fresh.

Pot with uncooked chickpeas

Uncooked chickpeas in the pot

A perfect chickpea soup needs time and love. Important! Simmer over medium-low heat because that’s how the chickpeas will be evenly cooked and flavors will be mixed. A rolling boil will make the outsides mushy and the insides undercooked.

Chickpeas simmering in the pot

The soup took its first boil and it’s time to low the heat for slow simmering.

Cooked Greek chickpea soup

The chickpeas are soft enough after 50 minutes

Now let’s play with the consistency and make this Greek chickpea soup delightfully creamy. Thicken up your soup either with one tablespoon of flour or blend 1-2 ladle(s) of cooked chickpeas in food processor. Whatever you use is more than enough to add that creamy, extra comforting feeling we usually enjoy in dishes like this.

Bowl with flour and chickpea soup broth

Add chickpea broth in the lemon flour mixture

Greek Chickpeas Soup

Your Greek Chickpea Soup is ready!

THE PERFECT VARIATION

In Greece we enjoy chickpeas all year long. I slightly change this recipe in accordance with the weather and the season. In winter it takes the form of a thick soup and during summer it looks more like a vegetable stew. I like to keep the flavor (you don’t mess with children’s favorite dish. Never! Ever!) and change consistency and liquid amount. I don’t use flour to thicken it in my summer version of a chickpea stew and I incorporate more veggies like garlic, carrots, celery, tomatoes. Another delicious Mediterranean dish.

USE UP THE LEFTOVER CHICKPEA SOUP

If you have leftover chickpea soup, here is your best two options.

Pour hot water to warm it up and add your favorite grain. For 4 persons cook in boiled and salted water half cup of brown rice or whole wheat pasta, barley, millet, bulgur, buckwheat. Let it aside. Add some hot water to warm up the leftover chickpea soup and mix it with the cooked grain. Adjust the water until the desired texture and consistency. Dinner or/and lunch is served with a light lettuce salad with chopped scallions, dill. Don’t forget the dressing. Just lemon and olive oil of course.

Or you may freeze the leftover soup using food containers up to three months. Place in the refrigerator overnight in order to give the time to thaw nicely and there you have a healthy effortless meal for rough and rushed days and nights.

Greek chickpea soup with homemade whole wheat bread

MY CHICKPEA SOUP IS READY! NOW, WHAT?

Just ladle the hot soup into bowls and serve. So comforting! It warms your soul from the inside out.

Not over yet. Serve it with homemade whole wheat toasted bread or whole wheat pita bread, marinated anchovies, Kalamata olives, feta cheese, pickled vegetables or this cabbage salad.

Don’t forget to enjoy your Greek chickpea soup with a glass of white wine, Assyrtico or Moschofilero!

Have you enjoyed my recipe? I am so glad and honored. Please rate it below and leave your comment or/and share it. I would be thrilled to see your Greek Chickpea Soup either on Instagram and Facebook. Don’t forget my Pinterest account with thousands of Mediterranean friendly recipes.

Greek chickpea soup with homemade whole wheat bread

Greek Chickpea Soup

Sylia
This Greek chickpea soup has nutty, lemony flavor and buttery almost creamy texture. It is so comforting that it will warm your soul from the inside out.
4.82 from 16 votes
Print Recipe Pin Recipe
Prep Time 5 mins
Cook Time 1 hr
Course Main Course, Soup
Cuisine Greek, Mediterranean
Servings 4

Ingredients
  

  • 1½ cup (300g) dried chickpeas (preferably peeled)
  • 1 onion, chopped
  • 2 lemons (the juice)*
  • 1 teaspoon oregano, dried
  • 1 tablespoon flour (optional)
  • ⅓ cup olive oil
  • 2 bay leaves
  • Salt and freshly ground pepper, to taste

Instructions
 

  • Sort and rinse chickpeas thoroughly. Leave them overnight in a bowl with plenty of tap water, ideally 12-14 hours. Strain the chickpeas and rinse well using your hand to remove the skins (if any).
  • Place them in a pot and bring to boil for 2-3 minutes. Strain and rinse well under tap water. Remove the last remaining skins and clean the pot.
  • In the same cleaned pot over medium-high heat add the chickpeas and water enough to cover them, more or less 1,5 inch (4cm) over the surface. Add onion, oregano, bay leaves. Bring to a boil and immediately low the heat. Simmer over medium-low heat until tender. Cooking time depends on the product. Fresh dried chickpeas take more or less 1 hour. Add more water if needed.

THICKEN UP WITHOUT FLOUR

  • When chickpeas are soft enough add the salt. In a food processor add the lemon juice, the olive oil, one ladle of cooked chickpeas and blend until smooth. Add some chickpea broth if it is too thick. Pour the mixture slowly in the pot. Stir gently for 2-3 minutes until the soup thickens to your liking. Season to taste. Let it simmer on very low heat a few more minutes until the lemon-olive oil-chickpea mixture is incorporated. Remove from heat and serve hot.

THICKEN UP WITH FLOUR

  • A few minutes before chickpeas are cooked add the salt. In a small bowl mix the lemon juice and the flour and stir until smooth. Add gradually some chickpea broth and stir again. Pour the mixture slowly in the pot and add the olive oil. Stir gently for 2-3 minutes until the soup thickens to your liking. Season to taste. Let it simmer on very low heat a few more minutes until the flour-chickpea mixture is incorporated. Remove from heat and serve hot.
  • If you like drizzle some more olive oil and lemon juice over your plate.

Notes

*If lemony taste isn't your favorite flavor, you may use only the juice from 1 lemon and then add some more in your plate. This is a safer way to test this chickpea soup the first time you cook it.
Keyword Greek Chickpea Soup
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Comments

  1. 5 stars
    I made this soup tonight. It was so simple to make. Quite filling. Thanks for posting this recipe. I will make it again.

    Reply

    • Thank you so much Kim! Canned chickpea is fine. I really cannot tell about the flavor because you hardly find canned products in Greece. I would recommend to make it with dried chickpeas as well just out of curiosity. 🙂 Thank you for your rating. I trully appreciate it!
      xxx
      Sylia

      Reply

    • Hello, Lori and thank you for stopping by.
      To tell you the truth I have never cooked canned chickpeas before. The reason is that we hardly find canned chickpeas in Greece. We prefer and consume exclusively dried beans here in the Mediterranean. Canned food is processed so I wouldn’t recommend being the usual way to eat beans, chickpeas, lentils, etc. However, it is ok to use occasionally a can. We’ve all been through busy, exhausting days and even canned food is better than fast food.
      xxx
      Sylia

      Reply

  12. Hi! I can’t wait to cook this! I was wondering – could you use vegetable stock instead of water to add more flavor or is water better? Thanks!

    Reply

    • Hello Tiffany. So glad you want to make my recipe. Of course, you can use vegetable stock. However, if the stock is storebought, read the label and avoid salt (sodium) or sugar addition. It is such a healthy dish and it is kind of a shame to add more salt-sugar. Tell me how it went.
      xxx
      Sylia

      Reply

  13. 4 stars
    I made this soup last night, it was very flavorful and filling. I added celery, carrots and watercress, as I needed to use them.
    The lemon flavor was a little too strong for me, even though I used only half a lemon. Next time I’ll add just a squeeze at the end.

    Reply

  14. I can’t wait to try this recipe! I absolutely LOVE Greek food AND Chickpeas! question: would it be bad to use chicken stock instead of water?

    Reply

  15. 4 stars
    Sounds absolutely delicious. Will be trying it soon. Pls share more such recipes. One can’t have enough soups in these cold wintery days! Look forward to your recipes. Thanks Sylia!

    Reply

  16. No garlic? . I’m going to make this but I must add garlic, lol! Maybe some carrots and celery too. Question, will this freeze well? Thanks from Texas!

    Reply

  17. 5 stars
    I’ve made this recipe twice now, once as written here and once with a few additions like carrot, celery, garlic, and some orzo. Both are delicious. Love the lemon / oregano flavor. Super healthy and filling dish. Thanks for the recipe!

    Reply

  18. 5 stars
    This soup is delicious! I made it first thing this morning and it smelled so good I had it for breakfast. 🙂 I used canned chickpeas and store-bought chicken broth; between those two, there was enough salt that I didn’t need to add any. I think next time I might just use water so that I can get a stronger chickpea flavor. Thanks so much for the recipe! I’ll be making it a lot.

    Reply

    • Hello Cindy! Thank you for stopping by. It won’t take more than 15 minutes. Chickpeas are already cooked but you need some time to make a thick and creamy soup. Don’t forget to taste it so that you got the perfect consistency and texture to your liking.
      Enjoy!

      xxx
      Sylia

      Reply

  21. Just to add one more thing for those who are using dry chickpeas and have to soak them overnight; to get the chickpeas to soften a lot faster when cooking them, just add one spoon of baking soda to the water you soak them in. This makes the chickpeas buttery soft in no time when cooking them.

    Reply

  22. This sounds delicious, and I’m soaking my chickpeas now! Questions: has anyone tried doing the final cooking in an Instant Pot?

    Reply

  23. 5 stars
    I made this soup for tonights dinner. It is delicious, used fresh products, the lemon taste is so good. Best chickpeas recipe so far .
    Thank you for sharing.

    Reply

  24. 5 stars
    Very fresh tasting!
    However, I was short on time so I cooked the dry (not soaked) beans in the instant pot for 55 minutes along with an onion and bay leaves… I’m wondering how different the taste is from that of the original recipe.
    Thanks again for sharing!

    Reply

    • So glad you like it, Sharon! If chickpeas are soft enough to eat and you haven’t experienced digestion problems, then I will say that it is just like the one I served yesterday. Delicious and hearty!!!

      xxx
      Sylia

      Reply

    • Hello, Katie! Thank you for being here. You add water (or broth) to cover the chickpeas and start simmering. Along the way, you adjust the liquid (hot water or broth) according to your liking. More liquid to make a soup or less liquid to make a stew.
      Hope you like it!

      xxx
      Sylia

      Reply

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