This Greek Lemon Chickpea Soup is a wholesome, plant-based dish packed with protein, fibre, and flavor. As a proud Cretan dietitian, I love sharing traditional recipes that showcase the incredible health benefits of the Mediterranean diet—a dietary pattern associated with improved heart health, reduced inflammation, and balanced blood sugar levels.
Whether you're looking for a comforting meal or a simple way to incorporate more fibre into your diet, this soup is a nourishing choice. Plus, it can be easily adapted for busy lifestyles by using tinned chickpeas.
Tip: this recipe yields 5 servings which is great for batch cooking for lunches during the week!
Ingredients (Serves 5)
500g dry chickpeas (or tinned chickpeas for convenience)
1 large red onion, finely chopped
1/2 cup olive oil (a cornerstone of the Mediterranean diet!)
1 bay leaf
2 tsp dried oregano (optional, but adds an aromatic touch)
Salt and freshly ground pepper, to taste
Juice of 1–2 lemons (adds brightness and a dose of Vitamin C)
2 tbsp flour (or a gluten-free alternative for thickening, if needed)
Vegetable stock, optional (for enhanced flavor)
Nutritional Highlights
Chickpeas are a fantastic source of plant-based protein and fibre, making this soup both satisfying and heart-healthy.
Olive oil provides monounsaturated fats, known for their role in reducing inflammation and supporting cardiovascular health.
Lemon juice adds a refreshing burst of flavor and is rich in antioxidants like Vitamin C.
The absence of animal products makes this recipe a great fit for vegetarian and vegan diets.
How to Prepare Greek Lemon Chickpea Soup
If using dry chickpeas, rinse them thoroughly and soak them overnight in plenty of cold water (at least 12–18 hours). For tinned chickpeas, simply rinse and drain to save time.
If starting with soaked chickpeas, drain them and rinse again.
Place in a large pan, cover with cold water (about 4cm above the chickpeas), and bring to a boil.
Skim off froth from the top with a spoon for about 15 minutes, then drain and rinse the chickpeas once more.
Add the chickpeas back into the pan and cover with warm water or vegetable stock for added flavor. Bring to a boil, then reduce the heat to a simmer.
Add the olive oil, chopped onion, bay leaf, and oregano (if using). Cover the pot and let the chickpeas simmer for 1–2 hours (until tender). Add more water as needed during cooking to maintain a soup-like consistency.
Whisk together the lemon juice and flour (or gluten-free flour) in a small bowl. Slowly add 1–2 ladles of the hot soup liquid to the lemon mixture while whisking to prevent lumps.
Gradually stir this mixture back into the soup and cook for another 2–3 minutes, stirring gently until the soup thickens.
Season with salt and freshly ground pepper to taste.
Serve warm with a side of whole-grain bread or a sprinkle of fresh parsley.
This Greek Lemon Chickpea Soup is a delicious, nutrient-dense option for a quick lunch, dinner, or meal prep recipe. Packed with flavour and heart-healthy ingredients, it’s a simple yet effective way to embrace the Mediterranean diet and support your health goals.
Enjoy this timeless dish, and let me know how you made it your own!
Interested in learning how to incorporate more Mediterranean recipes into your diet? Are you looking for 1:1 support from a registered dietitian? Book your personalized appointment here
Joanna Tsintaris, is the Founder of Nourish Dietitian —an online health and nutrition clinic offering personalized 1:1 dietetic advice. She is a registered Dietitian in the UK and Biomedical Science graduate with first class MSc in Nutrition and Dietetics. Specializing in weight loss and Type 2 Diabetes with an interest in sports nutrition, Joanna empowers clients to make sustainable lifestyle changes, addressing conditions like pre-diabetes, PCOS, and more. With a holistic approach, she fosters a healthier relationship with food, challenges weight stigma, and rejects diet culture. Her clinical expertise, coupled with a commitment to evidence-based practice, ensures clients receive compassionate and person-centered care. Beyond her professional pursuits, Joanna, embodies the principles of holistic well-being in her own life, whether practicing yoga, enjoying brunch, or savoring moments with coffee in hand.
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