Main meal recipes
September 9, 2020

How to make Greek style chickpea soup from scratch

By Maria Tikka ANutr, MMedSci
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It’s another legume day! Today we have an easy Greek recipe for chickpea soup.

  • It’s probably the only recipe with added salt in my website, but I tried to keep it as traditional as possible! If you wish, you can add less salt or skip it completely.
  • It’s a great vegan recipe, unless you add feta cheese, like we usually do in Greece. You will find the nutrient values for both versions below!
  • Chickpeas are high in insoluble fibre. A portion contains 21g of fibre (84% RI).
  • Chickpeas are also a great plant protein source and a portion counts as 1 of your 5 a day!
  • You can try adding other non-starchy vegetables like tomatoes or butternut squash.
  • You can serve the chickpeas as a side dish along with fish! It’s a delicious combination.
  • I have followed the instructions for preparing legumes with a TOWER pressure cooker, just like I did with the black turtle bean stew.
chick pea soup with feta cheese

Greek style chickpea soup

High fibre Greek chickpea soup cooked with a TOWER pressure cooker. Vegan recipe, unless you choose to add feta cheese on top!
4 from 2 votes
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Prep Time 8 hours 15 minutes
Cook Time 55 minutes
Resting time 5 minutes
Total Time 9 hours 15 minutes
Course Main Course, Side Dish
Cuisine Greek, Mediterranean
Servings 2 servings
Calories 304 kcal

Equipment

  • pressure cooker
  • stove
  • water boiler
  • stainless steel sieve

Ingredients
  

  • 200 grams chickpeas (raw, uncooked)
  • 1 large white onion
  • 2 tbsp olive oil
  • 40 grams fresh lemon juice (from 1 lemon)
  • 1/2 tsp garlic powder
  • 3 sprinkles black pepper
  • 3 sprinkles salt

Optional

  • 60 grams low fat feta cheese

Instructions
 

  • Soak the chickpeas overnight.
  • Sieve the soaked chickpeas to remove the water and put them into the pressure cooker.
  • Peel, slice and dice the white onion.
  • Heat 2 cups (1 litre) of water in the water boiler. Poor the boiling water into the pressure cooker and let the chickpeas boil for 5 minutes.
    You will notice a layer of foam forming along the top of the water.
  • Sieve the chickpeas to remove the water and wash them with tap water to make sure the foam is removed.
  • Put the chickpeas back into the pressure cooker and start heating 4 cups (2 litres) of water in the water boiler.
  • Add the onions, garlic powder, salt and pepper in the pressure cooker and mix with the chickpeas.
  • Add the boiling water in the pressure cooker and mix.
  • Turn the heat on (high heat) and close the lid. Turn the pressure-limiting valve to "I" (for low pressure).
    20200610 130825
  • Wait until the safety open-preventing valve raises and reduce the heat to very low.
    20200610 130809 scaled
  • After 50 minutes, turn the heat off and remove the pressure cooker from the stove. Open the lid when the safety open-preventing valve falls down.
  • Add the olive oil and lemon juice, mix and let the food stand for 5 minutes. You are ready to serve!
  • Add the feta cheese on top, if you want to (30g per portion)!

Notes

Without feta cheese: 
Protein per portion: 10g (20% RI)
 
With feta cheese:
Protein per portion: 16g (32% RI)
 
Affiliate Link for the TOWER Pressure cooker https://amzn.to/3JiRMAi
 
Keyword 5 a day, greek recipes, healthy recipes, vegan recipe, vegeterian greek recipes
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Greek style chickpea soup from scratch
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Tagshealthy recipes legume recipes vegan recipes vegeterian recipes

About The Author

My name is Maria Tikka. I am a Registered Associate Nutritionist and a biologist. I post about nutrition topics, healthy lifestyle tips, weight management advice and healthy recipes!

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