Tracy Hilton here from Food and Meal, excited to share with you one of my favorite healthy soup recipes – the vibrant Zucchini Chickpea Soup!
As we transition into fall, I find myself craving lighter, veggie-packed soups that are still comforting and soul-soothing. And this simple soup made with humble ingredients is one of my absolute favorites. The combination of tender zucchini, protein-rich chickpeas, and Mediterranean spices transports me right back to a little café I used to visit in Greece. I’d sit by the breezy seaside sipping bowls of this velvety soup garnished with feta and mint.
Even now when I make this soup, those memories wash over me along with the incredible aromas – garlic and onions sautéing, zucchini simmering, hints of oregano and parsley perfuming the kitchen. My kids love to help prep the vegetables, scooping out the zucchini seeds to make “bowls” which we stuff with all the chopped veggies. Then we blend it all up into the creamiest, dreamiest soup imaginable!
This Zucchini Chickpea Soup comes together easily in about 30 minutes, but tastes like you spent all afternoon tending a simmering pot. It’s the ultimate healthy comfort food that warms you from the inside out. I love serving it with pita chips or crusty bread to sop up every last spoonful. The Mediterranean flavors make it feel so fresh and vibrant too.
Zucchini Chickpea Soup recipes
Zucchini Chickpea Soup
Equipment
Ingredients
- 4 zucchinis cut into chunks
- 2 cups canned chickpeas rinsed
- 2 carrots chopped
- 1 onion chopped
- 1 garlic clove minced
- 1 tablespoon olive oil
- 1 teaspoon turmeric
- 5 cups chicken stock
- 1/4 cup cilantro minced
- Lemon juice
- 1/2 teaspoon fine seasalt
- 1/2 teaspoon black pepper
Instructions
- In a large pot, heat olive oil at medium heat. Add onions, carrots, zucchini, and allow to soften for about 8-10 minutes, making sure the vegetables do not brown. Add garlic and sauté for another minute. Add chickpeas, chicken stock, and increase heat to med-high to bring to a boil. Cover pot, reduce heat to medium-low, and allow to simmer for about 30 minutes. Till vegetables are very soft.
- Using a handheld blender, carefully blend the soup. Add cilantro to the soup and serve with a little squeeze of lemon juice.
Video
Notes
Nutrition
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This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the Spoonacular Database, whenever available, or otherwise other online calculators.
Alternative Method: Slow Cooker Zucchini Chickpea Soup
After sautéing the aromatic combination of onions and garlic in olive oil until they turn translucent and fragrant, transfer them to your slow cooker to serve as the flavorful base for the Zucchini Chickpea Soup. Next, add sliced zucchinis and drained chickpeas to the slow cooker, followed by a sprinkling of ground cumin, ground coriander, paprika, salt, and pepper to season the vegetables. Pour in vegetable broth to infuse the soup with depth and richness before covering and setting the slow cooker to low for 4-6 hours, allowing the flavors to meld together harmoniously. Once the vegetables are tender, blend the soup to your desired consistency using an immersion blender or by carefully transferring it to a blender in batches. Adjust the seasoning according to your taste preferences, adding more salt, pepper, or spices as needed. Finally, serve the slow-cooked Zucchini Chickpea Soup piping hot in bowls, garnished with fresh parsley and a squeeze of lemon juice for a vibrant and zesty finish.
Tips for making Zucchini Chickpea Soup
Cooking Tips for Perfect Zucchini Chickpea Soup
The key to coaxing out that incredible silky texture is to use a high-powered blender. I love how it transforms the chunky veggies and chickpeas into a lush, velvety soup in seconds. Just be careful not to overblend or it can end up gluey. Pulse it in short bursts for the best results.
When it comes to the aromatics, generously sauté the garlic, onion and spices like cumin and coriander in olive oil first. Letting them bloom builds so much rich flavor. Then simmer the veggies until fork tender before blending. This helps intensify that cozy, soul-soothing flavor even more.
And let’s not forget – finish each bowl with a sprinkle of chopped parsley or mint and a nice drizzle of lemon juice! That bright, fresh flavor balances out the earthiness of the chickpeas and zucchini perfectly. I also love to add a swirl of Greek yogurt. The tang pairs so nicely with the Mediterranean spices.
Serving Suggestions for Zucchini Chickpea Soup
For a delightful pairing with your Zucchini Chickpea Soup, consider serving it alongside a refreshing Kohlrabi Salad. The crisp, crunchy texture of kohlrabi combined with a tangy dressing will complement the creamy consistency of the soup perfectly. Alternatively, you can enjoy the soup with a side of Spinach Quiche, offering a contrast of flavors and textures with every bite. The buttery, flaky crust of the quiche and the savory spinach filling will add depth to your meal. Finish off your dining experience with a slice of Chocolate Babka for a touch of indulgence. The rich, chocolatey swirls in the babka will provide a satisfyingly sweet ending to your wholesome soup and salad combination.
Frequently Asked Questions about Zucchini Chickpea Soup
- Can I freeze Zucchini Chickpea Soup? Yes, you can freeze this soup. Allow it to cool completely, then transfer it to airtight containers, leaving some space for expansion. It can be stored in the freezer for up to three months.
- How can I make this soup spicier? To add some heat, try adding a pinch of red pepper flakes or a dash of hot sauce during the sautéing step. Taste and adjust to your preferred level of spiciness.
- Can I use canned chickpeas instead of dried ones? Absolutely. Canned chickpeas work well in this recipe. Just be sure to rinse and drain them before adding them to the soup.
- What’s the best way to reheat leftovers? To reheat, place the soup in a saucepan over medium-low heat, stirring occasionally until it’s warmed through. You can also use the microwave, but be sure to heat it in short intervals, stirring between each one.
- Can I make this soup in advance for a dinner party? Yes, this soup is a great choice for entertaining. You can make it a day ahead, refrigerate it, and gently reheat it before serving. It often tastes even better the next day as the flavors continue to meld.
Conclusion
I hope you’ve enjoyed this little foray into Mediterranean-inspired healthy soups as much as I have. There’s just something so warm, nostalgic and satisfying about simmering up a pot of this creamy, vibrant soup.
If you give this Zucchini Chickpea Soup a try, I’d love to hear how it turns out! Post a photo on Instagram and tag @foodandmeal so I can see your delicious creations. Did you add any special garnishes or serving suggestions? I’m always looking for new ways to enjoy this treat.
And be sure to keep checking the Food and Meal blog for more cozy soup recipes perfect for chilly weather. I find myself craving hearty chowders, stews, and chilis this time of year. All those comforting, flavorful bowls of soup that take me back to my grandmother’s kitchen. I’ll share my favorite recipes and tips for making them perfectly smooth and soul-satisfying every time.
I'm Tracy F Hilton, a devoted culinary professional shaped by a mix of natural aptitude and refined skills from a top culinary school. In the dynamic kitchen environment, I'm a catalyst for seamless operations and timely, high-quality dish preparation. My culinary creations are a blend of art and skill, offering visually and gustatorily delightful experiences. A learner at heart, I'm continuously honing my craft, embracing new techniques, and culinary innovations. My positive, collaborative nature is amplified in fast-paced settings, showcasing my commitment to team efficiency and guest satisfaction. Each dish I present is a meticulous blend of tradition and innovation, promising an unforgettable dining experience that marries taste, aroma, and aesthetic appeal in perfect harmony. Join me on a gastronomic journey where each bite encapsulates a rich, evolving narrative of flavors and culinary artistry.