Monthly Archives: September 2025

Spicy Mediterranean Chickpea Soup

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From Albert Bevia:
This spicy Mediterranean chickpea soup is what honest home cooking is all about. It’s filled with flavors, made with basic pantry staples, and done in just 40 minutes. Serve it next to a baguette that’s been sliced up and drizzled with olive oil and a bottle of Spanish wine for a fabulous meal.

TIPS & TRICKS to make this Recipe: What flavors this soup are the spices. Dried cilantro, ground cumin, Spanish paprika, crushed red pepper, and saffron. I used 1/2 tsp (1.30 grams) of crushed red pepper, which is what gives this soup that spicy kick. You can add in less or more depending on your taste.

Spicy Mediterranean Chickpea Soup

Watch Albert preparing this recipe: https://www.youtube.com/watch?v=t48K5sA3_ak

Ingredients

  • 3 tbsp extra virgin olive oil 45 ml
  • 1 medium onion (roughly chopped)
  • 6 cloves garlic (roughly chopped)
  • 2 carrots (thinly sliced)
  • 1 tsp ground cilantro 1 gram
  • 3/4 tsp ground cumin 2 grams
  • 1/2 tsp sweet smoked Spanish paprika 1.25 grams
  • 1/2 tsp crushed red pepper 1.30 grams
  • 1/4 tsp saffron threads .17 grams
  • 2 tomatoes (finely grated)
  • 2 cans chickpeas (garbanzo beans) 15.5 oz / 440 grams each
  • 3 cups vegetable broth 720 ml
  • 1 bay leaf
  • 3 oz fresh bagged spinach (roughly chopped) 100 grams
  • 1 tbsp lemon juice 15 ml
  • sea salt & black pepper
  • chopped cilantro for garnish

Instructions

  1. Heat a stockpot with a medium heat and add in the olive oil
  2. After a couple of minutes, add in the chopped onion, garlic, and carrots, mix together
  3. Once the vegetables are lightly sautéed, about 5 minutes, add in the dried cilantro, ground cumin, paprika, crushed red pepper, and saffron, mix together, then add in the grated tomatoes and season with salt & pepper, mix together and then simmer
  4. After about 4 minutes and the grated tomatoes have slightly thickened, add in the canned chickpeas (drained and rinsed), vegetable broth, and bay leaf, raise it to a high heat, and mix together
  5. Once it comes to a boil, place a lid on the pan and lower to a low heat, simmer for 15 minutes, then remove the lid and the bay leaf, add in the chopped spinach, and mix together until lightly wilted, then turn off the heat, add in the lemon juice, and mix together
  6. Transfer into shallow bowls and sprinkle with chopped cilantro, enjoy!

Simple Suggestions on the Mediterranean Diet

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The Mediterranean diet is less a rigid eating plan and more a flexible, enjoyable lifestyle centered on fresh, seasonal foods and healthy habits. Its foundation includes vegetables, fruits, legumes, nuts, seeds, whole grains, and moderate dairy, with extra virgin olive oil serving as the primary fat source. Red meat is limited, while fish and poultry are favored, and processed foods and sweets are kept to a minimum. Beyond food, the diet emphasizes daily physical activity, rest, and the social sharing of meals.

For beginners, experts recommend stocking a “Mediterranean basket” of staples like olive oil, beans, nuts, fresh produce, herbs, and spices, and starting with simple recipes such as steamed greens drizzled with olive oil, garlic, and lemon. The approach is meant to be flexible and joyful, encouraging gradual adoption rather than strict rules, making it sustainable as both a diet and a lifestyle.