Mediterranean Chickpea & Roasted Red Pepper Soup with Fresh Herbs
A creamy-yet-chunky chickpea soup with roasted red peppers, smoked paprika, and fresh basil, low in sodium.
Roasted red peppers give this soup its sweet, smoky backbone, while chickpeas make it hearty enough to be a full meal. A partial blend leaves some texture behind, so every spoonful has both a creamy base and something to chew on.
Chickpeas are a reliably heart-healthy ingredient—full of fiber and plant protein, with almost no saturated fat—and building the broth from low-sodium vegetable stock plus roasted peppers means the smoky depth doesn't rely on salt. Smoked paprika and cumin add warmth, and a finishing squeeze of lemon brightens the whole pot without an extra shake of the salt shaker. Fresh basil on top adds a herbaceous lift and a bit of extra color.
This one freezes well, so it's worth doubling if you're already at the stove—just thaw and reheat gently with a splash of water to loosen it back up.
Ingredients
- 1 tbsp olive oil
- 1 onion — chopped
- 2 cloves garlic — minced
- 2 roasted red bell peppers — jarred no-salt-added or homemade, chopped
- 3 cups cooked chickpeas — or low-sodium canned, rinsed
- 4 cups vegetable broth — low-sodium
- 1 tsp smoked paprika
- 0.5 tsp ground cumin
- 2 tbsp lemon juice
- 2 tbsp fresh basil — chopped
These ingredients are standard at most major European supermarkets.
Instructions
- 1Heat olive oil in a pot over medium heat; sauté onion 5 minutes until soft. Add garlic and cook 1 minute.
- 2Stir in roasted red peppers, chickpeas, broth, smoked paprika, and cumin; bring to a simmer.
- 3Cook 15 minutes to let flavors meld, then purée about half the soup with an immersion blender for a creamy-yet-chunky texture.
- 4Stir in lemon juice and adjust seasoning with black pepper.
- 5Ladle into bowls and top with fresh basil before serving.