Include in Print View:

Chapter 2: Soups, The Complete Mediterranean Cookbook

Chapter 2: Soups, the Complete Mediterranean Cookbook recipe image
This rustic Mediterranean soup celebrates the natural sweetness of fennel and the earthy depth of dried chickpeas. Simmered slowly with garlic, onion, and fragrant oregano, the broth becomes rich and comforting without any heavy creams. The texture is hearty and satisfying, with tender legumes melting into the savory liquid. It is the perfect meal for chilly evenings, offering a warm hug in a bowl. This dish is incredibly versatile, serving equally well as a light lunch or a substantial dinner. It holds up beautifully in meal prep, often tasting even better the next day as the flavors meld together. Simple to prepare with pantry staples, it brings authentic coastal flavor to your home kitchen.
Cuisine:
Courses:
Difficulty: Intermediate
Calories: 267.1
Dietary: Gluten-free, Vegan, Vegetarian
Description
This rustic Mediterranean soup celebrates the natural sweetness of fennel and the earthy depth of dried chickpeas. Simmered slowly with garlic, onion, and fragrant oregano, the broth becomes rich and comforting without any heavy creams. The texture is hearty and satisfying, with tender legumes melting into the savory liquid. It is the perfect meal for chilly evenings, offering a warm hug in a bowl. This dish is incredibly versatile, serving equally well as a light lunch or a substantial dinner. It holds up beautifully in meal prep, often tasting even better the next day as the flavors meld together. Simple to prepare with pantry staples, it brings authentic coastal flavor to your home kitchen.
Ingredients
  • 1 pound (23/4 cups) dried chickpeas, picked over and rinsed
  • 2 Tablespoons extra-virgin olive oil, plus extra for serving
  • 2 Fennel bulbs, stalks discarded, bulbs halved, cored, and chopped fine
  • 1 Small onion, chopped
  • 5 Garlic cloves, minced
  • 2 Teaspoons minced fresh oregano or 1/2 teaspoon dried
Directions
  1. 1
    Rinse the dried chickpeas thoroughly and soak them in cold water for at least 8 hours or overnight. Drain and rinse again before cooking.
  2. 2
    Place the soaked chickpeas in a large pot and cover with fresh water by about two inches. Bring to a boil, then reduce heat and simmer until tender, about 45 minutes to 1 hour. Drain, reserving the cooking liquid if desired for broth.
  3. 3
    In a large Dutch oven or heavy pot, heat the extra-virgin olive oil over medium heat.
  4. 4
    Add the chopped fennel and onion to the pot. Saut&# 195;©, stirring occasionally, until softened and translucent, about 8-10 minutes.
  5. 5
    Add the minced garlic and cook for another minute until fragrant, being careful not to burn it.
  6. 6
    Stir in the cooked chickpeas and the oregano. Season with salt and black pepper to taste.
  7. 7
    Add enough water or vegetable broth to cover the chickpeas by about an inch. Bring to a simmer and cook for 15-20 minutes to allow flavors to meld.
  8. 8
    Taste and adjust seasoning as needed. Ladle into bowls and drizzle with extra virgin olive oil before serving.

Nutrition Facts

Amount Per Serving
Calories 267.1kcal
% Daily Value *
Total Fat 10.6g17%
Saturated Fat 1.5g8%
Cholesterol 0.0mg0%
Sodium 9.5mg1%
Total Carbohydrate 34.2g12%
Dietary Fiber 10.0g40%
Sugars 6.3g
Protein 10.5g21%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: chickpea soup, fennel, mediterranean, vegetarian, vegan, comfort food, healthy, dried chickpeas, garlic, oregano, onion, olive oil, simmered, rustic, warming, protein-rich, fiber, meal prep, easy, budget-friendly, gluten-free
Read it online: https://www.chefs-mate.com/recipe/chapter-2-soups-the-complete-mediterranean-cookbook-7/