1. Food
Send to a Friend via Email
You can opt-out at any time. Please refer to our privacy policy for contact information.

Middle Eastern Chickpea Soup


Middle Eastern Chickpea Soup
Creamy and fragrant, this whole foods recipe for Middle Eastern chickpea soup has become a staple in my kitchen because it is one of those deeply nourishing soups that is very easy to make and utterly delicious. The recipe is gluten free, lactose free, and can be made vegan or with a base of chicken broth depending on your preference. The soup is scented with cumin and coriander, and is pureed at the end of cooking. It is lighter than most bean soups, with an interestingly complex flavor enhanced by a touch of lemon when serving. It makes a light, easy supper when served with pita or naan and a salad or some simple steamed greens. My husband likes his with a scoop of brown rice or millet stirred in.

Prep Time: 5 minutes

Cook Time: 30 minutes

Total Time: 35 minutes


  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 4 cloves garlic, chopped
  • 1 ½ teaspoons ground cumin
  • 1 teaspoon ground coriander
  • Pinch of cayenne (optional)
  • 2 cups sprouted or BPA free canned organic chickpeas
  • 4 cups broth or water
  • Sea salt and freshly ground pepper
  • To serve:
  • Lemon wedges
  • Cilantro leaves (optional)


Heat olive oil in a soup pot over medium heat and add onion and garlic. Cook 8-10 minutes, stirring frequently, until onions are soft and slightly caramelized.
Add cumin, coriander, cayenne and chickpeas, and cook another two minutes, stirring frequently.
Add broth, 1 teaspoon salt and bring to a boil. Simmer the soup for about 20 minutes, until the chickpeas are tender.
Puree the soup with a blender and adjust seasoning. Serve with generous wedges of lemon and a sprinkling of cilantro.
Serves 4
Variations: Substitute a heaping teaspoon of good quality curry powder for 1 teaspoon of the cumin. Top the soup with a swirl of yogurt, chopped fresh tomato, and/or the colantro. Serve with lemon wedges as above. You can also add other veggies to the soup, such as carrots, cauliflower florets, broccoli florets, zucchini, spinach or chopped green beans. Copyright 2013 by Jen Hoy

©2014 About.com. All rights reserved.