• Skip to main content
  • Skip to primary sidebar
May I Have That Recipe?
menu icon
go to homepage
  • Home
  • Recipe Index
  • Cookbook
  • About
  • Contact Us
subscribe
search icon
Homepage link
  • Home
  • Recipe Index
  • Cookbook
  • About
  • Contact Us
×
You are here: Home » Soups

Chickpea Soup with Wheat Berries

Jan 22, 2018 -May contain affiliate links

542 shares
  • 132
Jump to Recipe·Print Recipe· 4.7 from 3 reviews

This satisfying, body-warming antioxidant-rich chickpea soup with nutty wheat berries and warming spices is a great immune booster for the cold winter months. A delicious and hearty tomato-based soup.

Birds eye view of a white bowl with wheat berry and chickpea soup. On the top left corner there is partial view of another white bowl of chickpea soup. On the right hand corner there is a black and white stripe cloth napkin with 2 spoons on top. On the left side of the chickpea soup bowl there is a slice of lemon. On the bottom left corner there are two tomatoes on the vine.

Easy to make, this soup is prepared with simple ingredients found on hand in most kitchens and spice cabinets.  And best yet, the delicious combination of superfoods like chickpeas, lemon, tomato, and turmeric make it a healthy head-to-head contender with chicken soup. It will quickly become a favorite in your home, and it won’t be long before your family asks, “Chicken who?”

overhead shot of the ingredients used for the chickpea soup. dried chickpeas, wheat berries, diced tomatoes, celery, onion, garlic, spices . lemon juice and cilantro

About chickpeas

As the world’s third-largest grown legume crop, chickpeas are affordable and easy to grow. They even grow in difficult and arid climates.  Due to its extraordinarily high level of protein, and ease in farming, the chickpea has earned a starring role in international aid projects to end hunger in the Sub-Sahara.

Tracing its roots back to the ancient Middle East, the chickpea (also known as the garbanzo bean or ceci bean) can also be found throughout the Mediterranean, North Africa, and Europe. It has given rise to rich and sustaining foods like hummus, falafel, Italian soups and pasta, Ethiopian stews, and Indian curries like Chana Masala.

overhead view of a pot of chickpea soup

Chickpea's Nutritional Benefits

What gives our Wheat Berry and Chickpea Soup such a potent punch against cold and flu symptoms is its super immune-boosting properties.  The chickpea’s high levels of folate, a whopping 71% of the recommended daily allowance in just one cup! They regulate mood, appetite, and sleep by maintaining important levels of amino acids in the body. High levels of the antioxidant mineral manganese also help keep metabolism regulated so that you’ll feel full and less hungry.

For some extra sweetness and increased Vitamin C, add a handful of cubed butternut squash or sweet potato to the soup with the other ingredients.

Birds eye view of a white bowl with wheat berry and chickpea soup. On the top left corner there is partial view of another white bowl of chickpea soup. On the right hand corner there is a black and white stripe cloth napkin with 2 spoons on top. On the left side of the chickpea soup bowl there is a slice of lemon. On the bottom left corner there are two tomatoes on the vine.

Other Healthy Soup Recipes You May Like

  • Moroccan Harira Soup
  • Quinoa and Kale Soup
  • The Best Vegetable Soup
  • Immune Booster Vegan Ramen Bowl
  • Coconut Carrot Ginger Soup
  • Zucchini Sweet Potato Soup
Birds eye view of a white bowl with wheat berry and chickpea soup. On the top left corner there is partial view of another white bowl of chickpea soup. On the right hand corner there is a black and white stripe cloth napkin with 2 spoons on top. On the left side of the chickpea soup bowl there is a slice of lemon. On the bottom left corner there are two tomatoes on the vine.

Did you like our wheat berry and chickpea soup?  

If you enjoyed this recipe, it would help us tremendously if you left us a star rating in the comments below or on the recipe card. Do you have any questions about the recipe? Do you need a swap for any of the ingredients? We are here to help, just leave us a question in the comments below.

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Chickpea Soup with Wheat Berries


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.7 from 3 reviews

  • Author: Vicky Cohen and Ruth Fox
  • Total Time: 1 hour 10 mins
  • Yield: 10 cups 1x
  • Diet: Vegan
Print Recipe
Pin Recipe

Description

Get warm with this satisfying antioxidant-rich Chickpea Soup with nutty wheat berries and warm spices. A hearty tomato-based soup.


Ingredients

Scale
  • 2 tbsp extra virgin olive oil
  • 1 large sweet onion, diced
  • 4 cloves of garlic, minced
  • 1 cup dried chickpeas (soaked overnight with 4 cups of water and 2 tsp baking soda)
  • ½ cup wheat berries (soaked overnight together with the chickpeas)
  • 7 cups water
  • 4 celery stalks, chopped
  • 1-28 oz can diced tomatoes
  • 2 bay leaves
  • 1 ½ tsp sea salt 
  • ⅛ tsp pepper
  • 2 tsp sweet paprika
  • 2tsp cumin
  • 2 tsp turmeric
  • 1 tsp dry thyme
  • ⅛-¼ teaspoon Aleppo pepper or red pepper flakes (optional)
  • 2 tbsp freshly squeezed lemon juice
  • ¾ cup fresh chopped cilantro (you may reserve some fresh cilantro as a garnish to add before serving)

Instructions

  1. Remember to soak the chickpeas and wheat berries overnight.  Place them together in a bowl with 4 cups of water and 2 teaspoon baking soda. See Note 1.
  2.  Rinse soaked chickpeas and wheat berries really well and drain them.
  3. In a medium soup pot heat, olive oil add onions and garlic. Sauté on medium heat 5-7 minutes or until translucent.
  4. Add drained chickpeas, wheat berries, and 4 cups of water and bring to a soft boil for 40 minutes or until the chickpeas are soft.
  5. Add another 3 cups of water and the rest of the ingredients except for the lemon and cilantro. Bring to a boil, reduce heat and simmer for 90 minutes.
  6. Remove bay leaves. Add the lemon and fresh cilantro, mix well and turn off the heat.
  7. Add fresh cilantro as a garnish right before serving the soup (optional)

Notes

  1. If you forgot to soak the chickpeas and the wheat berries, use canned chickpeas and barley or farro instead of the wheat berries. Add them to the soup, skip step 4 and continue to step 5.
  2. We tried making this recipe in the instant pot and the soup lost its flavor and the spices lost their flavor.  We recommend making this recipe on the stove, in an instantpot. 
  3. NOTE: Overnight soaking is NOT included in the prep time
  • Prep Time: 10 mins
  • Soaking time: overnight
  • Cook Time: 1 hour
  • Category: soup
  • Method: stove top
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1 cup
  • Calories: 159
  • Sugar: 6.2
  • Sodium: 458
  • Fat: 4.5
  • Saturated Fat: 0.6
  • Unsaturated Fat: 3.2
  • Trans Fat: 0
  • Carbohydrates: 25
  • Fiber: 5.7
  • Protein: 6.5
  • Cholesterol: 0

Did you make this recipe?

Tag @mayihavethatrecipe on Instagram and hashtag it #mayihavethatrecipe #tahiniandturmeric

Other Soup Recipes You May Like

PEANUT SOUP WITH SWEET POTATOES AND SPINACH

Side view of a bowl of peanut soup with spinach and sweet potatoes. A. hand is shown taking a spoonful of peanut soup from the bowl . in the background there is another white bowl of soup and a bunch of cilantro.

IMMUNE BOOSTER VEGAN RAMEN SOUP

Birds eye view of a black bowl with Immune Booster Vegan Ramen. The vegan ramen is topped with seared baby boy choy, ramen noodles, spicy garlic sauce and saute tofu square.

ROASTED BUTTERNUT SQUASH SOUP

If you love butternut squash but hate having to peel it and cut it, we have a great trick for you! It will save you a ton of trouble and will make this Roasted Butternut Squash Soup extra sweet and creamy (and as a bonus, you'll get to keep all your fingers..)

More Soups

  • three bowl of turmeric zucchini cauliflower soup
    Vegan Cauliflower Soup Recipe with Coconut Milk, Turmeric and Zucchini
  • Close up view of a bowl of cauliflower soup
    Vegan Cauliflower Soup With Saffron and Sumac Oil
  • A photo collage of best soup recipes
    33 Vegan Soup Recipes
  • Overhead image of a bowl of vegan pasta e fagioli soup. There are a salt and pepper shaker near the bowl as well as a fresh green plant and two spoons.
    Pasta e Fagioli Soup - Pasta and Beans Soup Recipe

NEVER MISS A RECIPE!

Subscribe to receive our latest recipes right in your inbox

Reader Interactions

Comments

  1. Alicia@ eco friendly homemaking

    February 19, 2015 at 3:42 pm

    Oh my goodness this soup looks so delicious!!

    Reply
    • Vicky & Ruth

      February 23, 2015 at 8:56 am

      Thank you so much Alicia.

      Reply
  2. Paula Zevin

    January 23, 2018 at 8:27 am

    I make this one with barley instead of wheatberries - personal preference, but this is so delicious. Adding butternut squash is a great idea.

    Reply
    • Vicky & Ruth

      January 23, 2018 at 4:02 pm

      Thank you very much Paula. Barley is a great substitute for the wheat berries in this recipe. Thank you so much for the tip.

      Reply
  3. BestVickey

    October 16, 2018 at 3:33 am

    Loved this recipe! thank you for sharing!

    Reply
  4. Rebeca

    January 04, 2021 at 11:37 am

    I really love soups and specially this one!!!!! This is such a great recipe! Yummy 🙂

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Picture of Vicky and Ruth creators of May I Have That Recipe

Welcome!

We are Vicky & Ruth, authors of the vegan cookbook Tahini and Turmeric. Born and raised in a multicultural Jewish-Lebanese-Spanish household our culinary journey began in Barcelona, Spain where we learned from our family the rich flavors of Lebanon, Turkey, Israel, Morocco, and Spain. From our mother's fragrant Lebanese dishes to our grandmother's secret Sephardic Turkish specialties, our Moroccan friend's fragrant recipes, our sister's vibrant Israeli creations, and our neighbor's authentic Spanish fare, each dish was a key that unlocked new exciting yumminess.

More about us

Popular

  • Overhead view of a baking sheet with baked parmesan topped with thinly sliced zucchini
    Baked Parmesan Zucchini

  • Collage of lentil recipes pictures
    15 Lentil Recipes You'll Love

  • bird's eye view of a bow with vegan sour cream
    Cashew Cream - A Magical Vegan Sauce

  • a plate of dates stuffed with goat cheese topped with crushed pistachios
    Stuffed Dates with Goat Cheese

Seasonal

  • Apple potato latkes with Silan tahini sauce on a green wood surface
    Potato Latke Recipe with Apples

  • A close up on a vegan sticky toffee pudding topped with whipped cream
    Vegan Sticky Toffee Pudding

  • a small white bowl holding several pieces of chopped date bark
    Chocolate Date Bark - A 5-Ingredient Recipe

  • overhead image of an oval platter with a wild rice recipe mixed with pistachios and cherries.
    Wild Rice With Quinoa Pistachios and Dried Cherries

Footer

Close up view of a bowl filed with vegan meatballs, sauce and veggies

join us!

Subscribe for emails and updates!

Stay updated on latest recipes!

    Built with ConvertKit
    • Privacy Policy
    • Contact
    • About
    • ↑ back to top

    As an Amazon Associate, I earn from qualifying purchases at no extra cost to you

    Copyright © 2012-2025 May I Have That Recipe LLC - Powered by Feast+