Mediterranean Beef, Chickpea & Tomato Soup

07/10/2026

Mediterranean Beef, Chickpea & Tomato Soup

Mediterranean Beef, Chickpea & Tomato Soup

Why this works

Tender ground beef, creamy chickpeas and tomatoes come together with garlic, oregano and smoked paprika in one rich, cozy pot. It is the kind of hearty Mediterranean meal that feels comforting rather than like “diet food.”

Ingredients — 4 servings

  • 500g lean ground beef
  • 240g cooked chickpeas, drained and rinsed
  • 400g canned crushed tomatoes
  • 500ml vegetable or beef broth
  • 1 small yellow onion, finely diced
  • 2 garlic cloves, minced
  • 1 medium red bell pepper, diced
  • 1 tbsp tomato paste
  • 1 tbsp extra virgin olive oil
  • 1 tsp dried oregano
  • ½ tsp smoked paprika
  • ¼ tsp ground cumin
  • 1 small bay leaf
  • 2 handfuls baby spinach
  • 1 tbsp fresh parsley, chopped
  • 1 tsp fresh lemon juice
  • Salt, to taste
  • Black pepper, to taste

Instructions

  1. Heat the olive oil in a large heavy-bottomed pot over medium heat.
  2. Add the onion and red bell pepper. Cook for 4–5 minutes, until softened.
  3. Add the garlic, oregano, smoked paprika and cumin. Stir for 30 seconds until fragrant.
  4. Add the ground beef and cook for 5–6 minutes, breaking it apart with a wooden spoon, until browned.
  5. Stir in the tomato paste and cook for 1 minute.
  6. Add the crushed tomatoes, broth, chickpeas and bay leaf. Stir well.
  7. Bring to a gentle boil, then reduce the heat and simmer uncovered for 20 minutes, stirring occasionally.
  8. Add the spinach and cook for 2 minutes, until just wilted.
  9. Remove the bay leaf. Season with salt and black pepper.
  10. Finish with fresh lemon juice and parsley.

Prep time: 10 minutes
Cook time: 35 minutes
Total time: 45 minutes

My meal habit

I like to have a vegetable starter before my main meal, then enjoy a hearty soup like this. Starting with vegetables is one of the simple habits I learned to build into my meals without feeling like I was constantly restricting what I could eat.


I lost 24kg without giving up the foods I love. I learned to change the way I ate instead of constantly trying to eat less or follow another restrictive plan.

FREE→ The Glucose SPIKE Cheat Sheet

If you're curious about what I actually changed, you can see everything I put inside the Method here:

→ See The Glucose Glow Method