Slow Cooker Marry Me Chickpea Soup is quickly becoming a cherished favorite among home cooks and food lovers alike. This delicious and nourishing soup blends the rustic charm of Mediterranean ingredients with the exceptional ease of slow cooking.
The alluring name, 'Marry Me Chickpea Soup,' highlights just how irresistible and comforting this dish is-so delicious, it might just elicit wedding proposals.
Using chickpeas as the hearty centerpiece, this soup elevates classic vegetarian fare by combining them with ripe tomatoes, aromatic herbs, and tender vegetables, all gently simmered over hours. The result is a dish with deep, complex flavors and a creamy texture, without any cream or dairy.
The flexibility of slow cooking offers you the opportunity to prep in the morning and come home to an inviting, home-cooked meal brimming with good-for-you ingredients.
Slow Cooker Marry Me Chickpea Soup also draws inspiration from traditional Mediterranean and Middle Eastern stews, where chickpeas have long been celebrated for their protein and earthy flavor.
In this updated recipe, we harness the magic of a slow cooker to develop robust flavors without the need for slaving over the stove.
Whether you're making it for a weekday family meal, a cozy date night, or hoping to impress friends at a dinner party, this soup reliably brings people together around the table. With Slow Cooker Marry Me Chickpea Soup, the result is always comfort, joy, and perhaps even a little romance.
Ingredients
- 2 cans (15 ounces each) chickpeas, rinsed and drained
- 1 large onion, diced
- 3 garlic cloves, minced
- 2 medium carrots, peeled and diced
- 2 celery stalks, diced
- 1 red bell pepper, chopped
- 1 can (14.5 ounces) diced tomatoes, with juices
- 4 cups low-sodium vegetable broth
- 1 tablespoon tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon smoked paprika
- ½ teaspoon ground cumin
- ¼ teaspoon crushed red pepper flakes (optional)
- 1 bay leaf
- Salt and freshly ground black pepper, to taste
- 2 tablespoons olive oil
- 2 cups chopped kale or spinach
- Juice of 1 lemon
- 2 tablespoons chopped fresh parsley, for garnish
Instructions
- Heat the olive oil in a skillet over medium heat. Add diced onion, garlic, carrots, celery, and red bell pepper. Sauté until softened, about 5-7 minutes.
- Transfer the sautéed vegetables to the slow cooker insert.
- Add chickpeas, diced tomatoes with juices, vegetable broth, tomato paste, oregano, basil, smoked paprika, cumin, red pepper flakes, bay leaf, salt, and black pepper to the slow cooker.
- Stir to combine all ingredients well.
- Cover and cook on low for 7-8 hours or on high for 3-4 hours, until vegetables are tender and flavors meld.
- About 20 minutes before serving, stir in the chopped kale or spinach. Cover and continue to cook until greens are wilted and tender.
- Remove the bay leaf and check seasoning, adjusting salt and pepper as needed.
- Using an immersion blender, puree a portion of the soup directly in the slow cooker for a creamier texture, or leave it chunky according to preference.
- Before serving, stir in the lemon juice for brightness.
- Ladle the soup into bowls and garnish with chopped parsley.
Nutritional Information
A single serving of Slow Cooker Marry Me Chickpea Soup offers a variety of essential nutrients, thanks to its hearty, plant-based ingredients. Chickpeas are the primary protein source in this soup, supplying approximately 7-8 grams of plant protein per serving, which supports muscle health and satiety.
Each bowl is also loaded with dietary fiber, averaging around 8 grams, promoting healthy digestion and stable blood sugar levels.
The abundance of colorful vegetables-onion, carrots, celery, red bell pepper, dark leafy greens-provides an array of vitamins and minerals, including vitamin A for eye health, vitamin C for immunity, and potassium for optimal fluid balance.
The moderate use of olive oil adds heart-healthy monounsaturated fats, while the absence of cream or dairy keeps saturated fats low. At roughly 220-250 calories per serving, this soup fits well within diverse diets, from weight management to vegetarian or vegan plans.
Slow Cooker Marry Me Chickpea Soup is also low in cholesterol and, if using a low-sodium broth, can fit into heart-friendly eating patterns. The generous addition of lemon juice and fresh parsley packs in antioxidants, further boosting the health benefits.
This is truly a guilt-free comfort food that nourishes body and soul, making it the perfect meal for those seeking healthier yet satisfying options.
Wine and Beverage Pairings
Pairing Slow Cooker Marry Me Chickpea Soup with the right beverage elevates your meal into a memorable dining experience. For wine lovers, a crisp, dry white wine such as Sauvignon Blanc or Pinot Grigio complements the soup's freshness from lemon and herbs, balancing the earthy chickpeas.
If you prefer red, a light and fruity Beaujolais or Grenache pairs well, offering gentle tannins and bright berry notes that do not overpower the soup's flavors. For a non-alcoholic choice, a sparkling water with a slice of lemon or a homemade cucumber-mint cooler makes a refreshing match.
Herbal teas, especially mint or chamomile, work wonderfully for a cozy, soothing option. If you crave a bit of richness, try a small glass of lightly chilled dry sherry or a splash of fortified white vermouth.
Whatever your preference, these pairings draw out the savory, uplifting qualities of Slow Cooker Marry Me Chickpea Soup.
Cooking Tips and Variations
To ensure Slow Cooker Marry Me Chickpea Soup reaches its flavorful potential, consider a few helpful tips and creative variations. First, if time allows, sautéing the vegetables before adding them to your slow cooker boosts their natural sweetness and depth of flavor.
For a heartier soup, add diced potatoes or sweet potatoes along with the vegetables. If you like a more robust texture, try stirring in cooked quinoa, brown rice, or small pasta shapes during the last hour of cooking.
For an extra protein punch, toss in another can of chickpeas, or try mixing in white beans or lentils. Spice levels are easily customized; increase or decrease red pepper flakes according to your desired heat.
If you prefer a creamier soup without pureeing, stir in a splash of coconut milk or unsweetened cashew cream towards the end of cooking. Those seeking umami depth can toss in a parmesan rind (remove before serving) or experiment with a teaspoon of nutritional yeast for a cheesy, vegan note.
You can easily make this soup ahead and store it in the refrigerator for 4-5 days or freeze for up to three months. The flavors deepen and improve overnight, making leftovers every bit as crave-worthy.
Ultimately, Slow Cooker Marry Me Chickpea Soup is highly adaptable to available pantry staples and taste preferences, ensuring you can make it uniquely your own.
Serving Suggestions
Serving Slow Cooker Marry Me Chickpea Soup is a delightful occasion, perfect for both everyday dining and festive gatherings. Present each steaming bowl with a sprinkling of fresh parsley, a wedge of lemon on the side, and a swirl of extra virgin olive oil.
Pair the soup with crusty, artisan-style bread-think rustic sourdough, garlic toast, or whole wheat baguette-which helps soak up every last drop and adds a pleasing crunch.
For a complete meal, serve a light side salad of arugula, cherry tomatoes, and cucumber dressed in a lemony vinaigrette, which echoes the soup's bright Mediterranean flavors. Top the soup with a dollop of Greek yogurt or a few shaved parmesan curls for a richer touch.
If you're entertaining vegan guests, cashew cream or vegan yogurt makes an excellent garnish. For special occasions, adorn each bowl with toasted chickpeas or crunchy seeds for texture.
The soup's hearty nature ensures it can stand alone as a wholesome main course, or it can be part of a larger spread alongside mezze plates, pickled vegetables, or even a small selection of cheeses.
Whether enjoyed solo or as the centerpiece of a feast, Slow Cooker Marry Me Chickpea Soup promises warmth, comfort, and conversation.
Health Benefits
Slow Cooker Marry Me Chickpea Soup is as nutritious as it is delicious, embodying the best of wholesome, plant-based cooking. The soup's main ingredient, chickpeas, is renowned for its high protein and fiber content, making it a valuable addition for those seeking heart health, gut health, and balanced energy levels.
Fiber-rich meals like this support digestive regularity, help lower cholesterol, and may aid in controlling appetite. The symphony of vegetables in the soup provides a range of antioxidants and phytochemicals, important for fighting inflammation and safeguarding cell health.
With minimal saturated fats and no cholesterol, this soup is ideal for supporting cardiovascular health. Its blend of vegetables supplies key vitamins and minerals for immune function, bone health, and skin vitality.
Because it is naturally low in calories yet filling, Slow Cooker Marry Me Chickpea Soup supports healthy weight management and can serve as a satisfying first course or main entrée in meal plans. For those managing diabetes, the low glycemic nature of chickpeas assists in stabilizing post-meal blood sugar.
Additionally, the use of olive oil offers protective plant fats with proven anti-inflammatory properties. Gluten-free and dairy-free, the soup is suitable for those with common dietary restrictions. The nourishing impact of a single bowl truly adds up, fostering enduring wellness for the whole family.
Frequently Asked Questions
Yes, you can substitute dried chickpeas. Use 1 cup of dried chickpeas, soak them overnight, and drain before adding to the slow cooker. You may need to increase the cooking time by 1-2 hours to ensure they become tender.
Absolutely. This soup stores well in the refrigerator for up to 5 days and can be frozen for up to three months. Reheat gently on the stove or in the microwave, adding a splash of broth if needed.
Increase the crushed red pepper flakes or add a pinch of cayenne while cooking. For another kick, top each bowl with a drizzle of chili oil or fresh sliced chilies before serving.
Yes, you can prepare the soup in a large pot or Dutch oven on the stovetop. Sauté the vegetables, add remaining ingredients, bring to a simmer, cover, and cook on low for 45-60 minutes until everything is tender.
Try topping with fresh parsley, a dollop of yogurt or cashew cream, toasted chickpeas, lemon zest, or a swirl of olive oil. A sprinkle of smoked paprika or sumac also adds beautiful color and flavor.
Slow Cooker Marry Me Chickpea Soup is more than just a meal; it's an experience in heartfelt, home-cooked goodness. With its roots in comforting Mediterranean traditions, this recipe is tailored for today's busy lifestyles, offering convenience, flavor, and nourishment in every spoonful. Its flexibility and depth of flavor invite endless variations, ensuring it can be customized for personal tastes or dietary needs. Whether you're cooking for loved ones, prepping ahead for a busy week, or simply craving comfort food, this vibrant soup fulfills on all fronts. Embrace the ease of slow cooking and the joy of sharing wholesome meals-let Slow Cooker Marry Me Chickpea Soup become a regular, beloved staple at your table.
Ingredients
- 2 cans (15 ounces each) chickpeas, rinsed and drained
- 1 large onion, diced
- 3 garlic cloves, minced
- 2 medium carrots, peeled and diced
- 2 celery stalks, diced
- 1 red bell pepper, chopped
- 1 can (14.5 ounces) diced tomatoes, with juices
- 4 cups low-sodium vegetable broth
- 1 tablespoon tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon smoked paprika
- ½ teaspoon ground cumin
- ¼ teaspoon crushed red pepper flakes (optional)
- 1 bay leaf
- Salt and freshly ground black pepper, to taste
- 2 tablespoons olive oil
- 2 cups chopped kale or spinach
- Juice of 1 lemon
- 2 tablespoons chopped fresh parsley, for garnish
Instructions
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1Heat the olive oil in a skillet over medium heat. Add diced onion, garlic, carrots, celery, and red bell pepper. Sauté until softened, about 5-7 minutes.
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2Transfer the sautéed vegetables to the slow cooker insert.
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3Add chickpeas, diced tomatoes with juices, vegetable broth, tomato paste, oregano, basil, smoked paprika, cumin, red pepper flakes, bay leaf, salt, and black pepper to the slow cooker.
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4Stir to combine all ingredients well.
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5Cover and cook on low for 7-8 hours or on high for 3-4 hours, until vegetables are tender and flavors meld.
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6About 20 minutes before serving, stir in the chopped kale or spinach. Cover and continue to cook until greens are wilted and tender.
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7Remove the bay leaf and check seasoning, adjusting salt and pepper as needed.
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8Using an immersion blender, puree a portion of the soup directly in the slow cooker for a creamier texture, or leave it chunky according to preference.
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9Before serving, stir in the lemon juice for brightness.
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10Ladle the soup into bowls and garnish with chopped parsley.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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