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Quick Mediterranian Chickpea Soup for One Serving

Dive into the simplicity and deliciousness of our quick chickpea soup for one, a recipe that stands out with its easy-to-follow steps and versatile nature. This recipe promises not just a delightful meal, but also the opportunity to customize it to your liking.

White plate with chickpea soup with parmesan on a blue surface.

This quick chickpea soup for one is ideal for those times when you crave something warm and satisfying, this soup is your ticket to a delicious lunch or dinner without the fuss.

Imagine a bowl of steaming chickpea soup, rich in flavor and texture, ready in just a matter of minutes. This recipe champions the use of canned or frozen ingredients, making it a practical choice for your busy lifestyle.

Keep these staples in your pantry, and you’re always just a few steps away from a freshly prepared, delectable soup.

What’s more, its single-serving nature ensures portion control is effortless. Whether you’re looking for a cozy dinner after a long day or a nutritious lunch to break up your work schedule, this chickpea soup is tailored to fit your dynamic, solo dining needs perfectly.

Dive into this simple yet satisfying culinary experience and make your mealtime a breeze.

🌟 Recipe Tips

  • Sautéing Aromatics: Begin by gently sautéing your onions and garlic. This step is crucial as it releases the flavors that form the soup’s aromatic base. Be careful not to burn them; a golden hue is what you’re aiming for.
  • Quality of Ingredients: Since this recipe relies heavily on canned and frozen ingredients, opt for high-quality products. For instance, choose canned chickpeas and tomatoes with no added salt or preservatives to maintain the soup’s natural flavor profile.
  • Consistency is Key: The texture of your soup can make or break the dish. If you prefer a chunkier soup, mash some of the chickpeas with a fork before adding them. For a smoother consistency, consider blending part of the soup before serving.
  • Seasoning and Taste: Don’t forget to season your soup. A pinch of salt, some black pepper, or even a dash of paprika can enhance the flavors. Always taste as you go and adjust the seasoning according to your preference.
  • Serving Suggestions: Serve the soup with a sprinkle of grated Parmesan cheese on top for an added layer of flavor. If you’re in the mood for something heartier, pair it with a slice of crusty bread or a small salad.
  • Storage for Leftovers: If you happen to have leftovers or choose to double the recipe, this soup stores well in the refrigerator for up to three days. It’s also freezer-friendly, making it a fantastic make-ahead meal option.

🥘 Ingredients & Substitutes

Chickpea near frozen spianch, marinara sauce, onion and parmesan cheese.
  • Onion acts as the foundational flavor base of our soup. It provides depth and a subtle sweetness. If onions aren’t your thing or you’re fresh out, try shallots or leeks. They offer a similar flavor profile but with a milder, more refined taste.
  • Garlic brings a pungent, aromatic quality that’s essential in many soups. It adds complexity and warmth. No garlic? No worries. A small amount of garlic powder or even minced chives can provide a similar burst of flavor, though with a slightly different character.
  • Canned Chickpeas are the star of the show, offering protein and a hearty texture. If you’re looking for a twist or don’t have chickpeas on hand, try using canned white beans or lentils. They’ll change the soup’s character but still provide a satisfying, protein-rich experience.
  • Canned Tomatoes add acidity and a robust body to the soup. They’re a must for that Mediterranean touch. If tomatoes aren’t your cup of tea or you’re out, red bell peppers pureed with a touch of vinegar can mimic their tangy, rich flavor.
  • Frozen Spinach is a convenient way to add greens and nutrients without much prep. Fresh spinach works wonderfully if you have it on hand, or try kale or Swiss chard for a different kind of green goodness. These alternatives will add a similar nutritional boost and a bit of texture variation.
  • Parmesan is the finishing touch, bringing a salty, umami-rich layer to the soup. If Parmesan isn’t in your fridge, try grated Pecorino Romano or a sprinkle of nutritional yeast for a dairy-free, cheesy flavor. These alternatives will still give you that delightful savory finish.

👩‍🍳 Directions

This soup is special because it allows you to transform ingredients from your freezer and pantry into a delicious and nutritious dish using just one pot.

First, you need to clean and finely chop the onion and garlic. Then, take a saucepan and add a teaspoon of olive oil.

Add the onion and garlic, and cook for 2 minutes over medium heat until it starts to emit a pleasant aroma of fried garlic. Then, add the tomato sauce.

Saucepan with chopped onions and topped with marinara sauce.

Cook the tomato sauce for 3 minutes over medium heat to revive the intense flavor of freshly picked tomatoes at their peak season. Next, add the spinach and canned chickpeas.

Saucepan with frozen spinach, chickpea and tomato sauce.

Also, add water and cover with a lid, letting it simmer over low heat until the spinach defrosts. If you decide to use fresh spinach, let the chickpeas boil for 5 minutes and then add the spinach.

Saucepan with frozen spinach, chickpea and tomato sauce.

Stir well, taste, and adjust the seasoning to your liking. If the soup seems too thick, add a little more water. Let it cook for another 3 minutes, and then it’s ready.

Boiling chickpea soup in a saucepan.

Serve it hot, generously sprinkled with grated Parmesan cheese and accompanied by bread or croutons.

White vintage plate with a chickpea soup with parmesan.

🍴 How to Double the Recipe:

Doubling this quick chickpea soup recipe is straightforward and ideal when you want a bit more for later or are serving two. Simply double each ingredient: use two cans of chickpeas, double the amounts of onion, garlic, canned tomatoes, frozen spinach, and Parmesan.

When it comes to cooking, follow the same steps, but allow a few extra minutes for the larger quantity to heat through evenly. If your pot is on the smaller side, be mindful of the increased volume; you may need to stir more frequently to prevent sticking.

Doubling the recipe doesn’t just mean more soup; it also means more enjoyment and convenience for your next meal.

🍽️ Servings

Rustic Italian Dinner

  • Components: Enhance your chickpea soup with a side of garlic bread and a small portion of caprese salad (fresh mozzarella, tomatoes, and basil).
  • Presentation: Serve the soup in a deep bowl. Place the garlic bread on the side and the caprese salad on a small plate, garnished with balsamic glaze and olive oil.
  • Occasion: Perfect for a cozy, Italian-themed dinner when you’re looking to indulge in a little extra comfort.

Light Lunch Combo

  • Components: Pair the soup with a mixed greens salad tossed with vinaigrette and topped with a handful of roasted almonds. Include a slice of whole-grain bread for added fiber.
  • Presentation: Present the soup alongside the salad, with the bread on a separate small plate. Add a lemon wedge for a fresh touch.
  • Occasion: Ideal for a nutritious and satisfying midday meal, especially when you need something both fulfilling and light.

Mediterranean Feast

  • Components: Accompany your chickpea soup with a small serving of hummus, a few slices of pita bread, and a cucumber and tomato salad dressed with olive oil and lemon juice.
  • Presentation: Serve the soup in a bowl with a dollop of hummus and a sprinkle of paprika on top. Arrange the pita and salad on the side for a colorful and appealing plate.
  • Occasion: Suited for an exotic dinner when you’re in the mood for diverse flavors and a Mediterranean twist.

Cozy Winter Night

  • Components: Add a warm, grilled cheese sandwich and a small apple salad with walnuts and a honey mustard dressing.
  • Presentation: Cut the grilled cheese into bite-sized pieces for easy dipping into the soup. Serve the apple salad in a small bowl or on a side plate.
  • Occasion: Perfect for those chilly evenings when comfort food is a must, offering both warmth and a touch of nostalgia.

🍽️ Variations

Spicy Moroccan Chickpea Soup

  • Twist: Introduce Moroccan flavors by adding ground cumin, coriander, a pinch of cinnamon, and some red chili flakes.
  • How-To: Sauté these spices with the onions and garlic before adding the chickpeas and tomatoes. Consider including a handful of raisins or chopped dried apricots for a sweet contrast.

Creamy Chickpea and Spinach Soup

  • Twist: Transform your soup into a creamy delight by adding a splash of coconut milk or cream towards the end of cooking.
  • How-To: After the soup has simmered, stir in the coconut milk or cream and heat through. This addition creates a richer, more indulgent texture and flavor.

Italian Minestrone-Inspired Variation

  • Twist: Add diced carrots, celery, and a small amount of pasta, like orzo or ditalini, to create a minestrone-inspired version.
  • How-To: Sauté the carrots and celery with the onions and garlic. Add the pasta towards the last 10 minutes of cooking, ensuring it’s cooked through but still al dente.

Smoky Chickpea and Tomato Soup

  • Twist: Add a smoky flavor with smoked paprika or a bit of liquid smoke.
  • How-To: Stir in the smoked paprika or liquid smoke with the tomatoes, creating a deep, smoky undertone that complements the chickpeas and spinach beautifully.

❄️ Storage


  • Duration: The chickpea soup can be stored in the refrigerator for up to 3-4 days.
  • Considerations: Use an airtight container to store the soup. Let the soup cool to room temperature before refrigerating to prevent condensation inside the container, which could affect the soup’s texture and flavor.


  • Duration: For longer storage, the soup can be frozen for up to 2-3 months.
  • Considerations: Freeze the soup in portion-sized containers or freezer bags for convenience. Leave a little space at the top of the container as the soup will expand when frozen. Label the containers with the date to keep track of storage time.

Thawing and Reheating

  • Thawing: Thaw the soup in the refrigerator overnight for best results. If you’re short on time, you can thaw it in the microwave using the defrost setting. Ensure the container is microwave-safe if using this method.
  • Reheating: Reheat the soup on the stove over medium heat until it’s heated through. If using a microwave, cover the soup and stir occasionally to ensure even heating. Be sure to check the temperature before serving, as the soup should be steaming hot.

Additional Tips

  • If you’ve added pasta or cream to the soup, it may change texture slightly upon reheating. Pasta tends to absorb liquid, so you might need to add a little water or broth when reheating.
  • Avoid refreezing the soup after it has been thawed, as this can affect the quality and safety of the dish.

🤔 FAQs

Can I Use Fresh Chickpeas Instead of Canned?

Absolutely! If you prefer using fresh chickpeas, soak them overnight and boil them until tender before adding them to the soup. Remember, this will increase the prep time, but it’s a great option if you’re not a fan of canned ingredients.

How Can I Make This Soup Thicker?

To thicken the soup, you can mash some of the chickpeas directly in the pot. Alternatively, remove a small portion of the soup, blend it, and then stir it back in. This will give a creamier texture without altering the flavor.

What Can I Do With Leftover Ingredients?

Leftover ingredients like canned tomatoes and chickpeas can be stored in the refrigerator for future use. Consider using them in salads, stews, or as a quick snack. For the Parmesan, it keeps well in the fridge and can be used as a topping for various dishes.

How Can I Add More Protein to This Soup?

For an extra protein boost, consider adding diced cooked chicken, turkey, or even a handful of quinoa. These ingredients complement the flavors and make the soup even more filling.

Can I Make This Soup in a Slow Cooker?

Certainly! To make it in a slow cooker, add all ingredients (except for the Parmesan) and cook on low for 6-8 hours or on high for 3-4 hours. Add the Parmesan just before serving.

📔 Recipe Card:

White vintage plate with a chickpea soup with broccoli.

Chickpea Soup With Broccoli for One Serving

Whip up a quick, nutritious chickpea soup for one – a perfect blend of flavor, ease, and portion control for your dynamic life.
5 from 1 vote
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Main Course
Cuisine Mediterranean
Servings 1
Calories 204 kcal



  • 1 Onion small
  • 1 clove Garlic
  • ½ cup Canned Chickpea
  • ½ cup Canned Tomatoes
  • 3 oz Frozen Spinach
  • 1 tablespoon Parmesan


  • Start by cleaning and finely chopping the onion and garlic.
    1 Onion, 1 clove Garlic
  • Heat a teaspoon of olive oil in a saucepan, then add the chopped onion and garlic, cooking over medium heat until the aroma of fried garlic fills the air.
  • Stir in the tomato sauce and cook for another 3 minutes over medium heat to enhance the flavors.
    ½ cup Canned Tomatoes
  • Next, add both the spinach and canned chickpeas to the saucepan, along with enough water to cover the ingredients.
    3 oz Frozen Spinach, ½ cup Canned Chickpea
  • Cover the saucepan with a lid and let it simmer over low heat until the spinach is fully defrosted; if using fresh spinach, allow the chickpeas to boil for 5 minutes before adding it.
  • Stir the soup well, then taste and adjust the seasoning according to your preference, adding more water if the soup is too thick.
  • After letting the soup cook for an additional 3 minutes, it's ready to be served.
  • Serve the soup hot, topped with a generous sprinkle of grated Parmesan cheese and accompanied by your choice of bread or croutons.
    1 tablespoon Parmesan


  • Herb Variations: Feel free to experiment with different herbs. While the recipe doesn’t specify, adding a bay leaf while cooking or finishing with fresh thyme or rosemary can add a wonderful aroma and depth of flavor.
  • Lemon Zest/Juice: For a bright, tangy twist, consider adding a bit of lemon zest or a squeeze of lemon juice at the end. This can really elevate the flavors, especially if you enjoy a slight acidic kick in your soups.
  • Adjusting for Salt: If using canned chickpeas and tomatoes, be mindful of their salt content. You might want to adjust the additional salt in the recipe accordingly.
  • Adding Grains: For a more filling meal, you can add a small amount of cooked rice or barley to the soup. This is a great way to use up leftover grains and add some extra texture.
  • Make it Spicier: If you enjoy a bit of heat, don’t hesitate to add a dash of cayenne pepper or a few slices of fresh jalapeño for an added kick.
  • Wine Pairing: If you’re looking to pair this soup with wine, a crisp white wine like Sauvignon Blanc or a light red like Pinot Noir can complement the flavors beautifully.


Calories: 204kcalCarbohydrates: 35gProtein: 12gFat: 4gSaturated Fat: 1gCholesterol: 3mgSodium: 536mgPotassium: 944mgFiber: 10gSugar: 11gVitamin A: 10287IUVitamin C: 25mgCalcium: 269mgIron: 5mg
Keyword soup
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