Chickpea and Spinach Soup Recipe

Chickpea and spinach soup is a comforting, hearty dish that delivers a perfect balance of taste and nutrition. Packed with plant-based protein, fiber, and iron, this Mediterranean-inspired soup is a go-to option for a light lunch or a warm, nourishing dinner. Naturally vegan and easy to prepare, it combines earthy chickpeas with vibrant spinach, aromatic herbs, and spices, creating a bowl of comfort you’ll want to enjoy all year round.

In this article, we’ll dive into a step-by-step guide to making this delightful soup, along with tips, variations, and storage suggestions to make it your own. Whether you’re new to plant-based cooking or a seasoned cook, this recipe is a must-try.

Why You’ll Love This Chickpea and Spinach Soup

1. Nutrient-Rich: Chickpeas are an excellent source of protein and fiber, while spinach provides essential vitamins and minerals like iron, calcium, and vitamin C. Together, they form a powerhouse of nutrients.
2. Vegan and Gluten-Free: This soup is naturally vegan and gluten-free, making it suitable for a wide range of dietary preferences.
3. Easy to Make: With minimal prep and just one pot, this recipe is perfect for busy weeknights.
4. Customizable: The recipe is versatile, allowing you to experiment with different spices, vegetables, and garnishes to suit your taste.
5. Great for Meal Prep: It stores well in the fridge or freezer, making it an excellent option for batch cooking.

Ingredients You’ll Need

Here’s a quick overview of the ingredients required for this recipe:

• Olive Oil: Adds a hint of richness and helps sauté the vegetables.
• Vegetables: Onion, garlic, carrot, and celery form the aromatic base for the soup.
• Chickpeas: The star of the dish, providing protein and a creamy texture.
• Spinach: Adds color, nutrients, and freshness to the soup.
• Spices: Ground cumin, turmeric, and coriander infuse the soup with warm, earthy flavors.
• Vegetable Broth: The liquid base that brings everything together.
• Diced Tomatoes: Adds acidity and balances the flavors.
• Bay Leaf: Enhances the depth of flavor.
• Lemon Juice: Optional, but adds a bright, zesty finish.
• Garnishes: Fresh parsley or cilantro for a pop of freshness.

Step-by-Step Recipe

1. Prepare the Ingredients

Start by chopping the onion, garlic, carrot, celery, and tomatoes. If using canned chickpeas, rinse and drain them. For those who prefer fresh chickpeas, cook them in advance until tender.

2. Sauté the Aromatics

In a large pot or Dutch oven, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and garlic and sauté for 3-4 minutes until softened and fragrant. This step helps build the flavor base of the soup.

Add the diced carrot and celery to the pot, stirring occasionally, and cook for an additional 5 minutes. The vegetables should start to soften.

3. Add the Spices

Sprinkle in 2 teaspoons of ground cumin, 1/2 teaspoon of ground turmeric, and 1/2 teaspoon of ground coriander. Stir well to coat the vegetables in the spices. Allow the mixture to cook for 1-2 minutes, releasing the spices’ aromas.

4. Simmer the Soup

Pour in the vegetable broth, diced tomatoes (with their juices), and chickpeas. Stir everything together, and add a bay leaf along with salt and pepper to taste. Bring the soup to a gentle simmer and let it cook on low heat for 20-25 minutes. This step allows the flavors to meld beautifully.

5. Add the Spinach

Stir in the roughly chopped spinach and let it wilt into the soup for about 5 minutes. Spinach cooks quickly, so this step is done right before serving to retain its vibrant color and nutrients.

6. Optional: Finish with Lemon Juice

For an added burst of brightness, stir in 1 tablespoon of fresh lemon juice. This step is optional but highly recommended to elevate the overall flavor profile.

7. Serve and Garnish

Ladle the soup into bowls and garnish with freshly chopped parsley or cilantro. Serve hot with crusty bread or a side salad for a complete, satisfying meal.

Tips for Making the Best Chickpea and Spinach Soup

1. Use Fresh Ingredients: Fresh spinach and high-quality canned or freshly cooked chickpeas enhance the flavor and texture.
2. Adjust Seasoning: Taste as you go and adjust the spices, salt, and pepper to your liking.
3. For a Creamier Texture: Blend a portion of the soup with an immersion blender or in a regular blender. This step adds creaminess while retaining some chunky texture.
4. Customize the Vegetables: Add other vegetables like zucchini, bell peppers, or sweet potatoes for variety.
5. Enhance the Flavor: Experiment with additional spices like smoked paprika, cinnamon, or red pepper flakes for a unique twist.

Variations to Try

1. Add Grains: Make the soup heartier by adding cooked quinoa, rice, or small pasta.
2. Spicy Kick: Add a pinch of cayenne pepper or chili flakes for some heat.
3. Herbal Twist: Swap parsley or cilantro with dill or basil for a different flavor profile.
4. Roasted Vegetables: Toss in roasted sweet potatoes or butternut squash for a caramelized, sweet contrast.
5. Creamy Version: Stir in a splash of coconut milk for a richer, creamier soup.

Storage and Reheating Tips

• Refrigeration: Store leftover soup in an airtight container in the fridge for up to 3-4 days. Reheat on the stovetop or in the microwave until warm.
• Freezing: Let the soup cool completely before transferring it to freezer-safe containers. Freeze for up to 3 months. Thaw overnight in the fridge before reheating.
• Batch Cooking: Double the recipe to have portions ready for busy days. This soup tastes even better the next day as the flavors deepen.

Health Benefits of Chickpea and Spinach Soup

1. Rich in Protein: Chickpeas provide a complete protein source for plant-based eaters.
2. High in Fiber: Promotes healthy digestion and keeps you full longer.
3. Loaded with Iron: Spinach is a great source of iron, making this soup ideal for those looking to boost their iron intake.
4. Low in Calories: A satisfying, nutrient-dense meal without being heavy.
5. Antioxidant-Rich: Tomatoes, spinach, and spices like turmeric are packed with antioxidants, which support overall health.

Conclusion

This chickpea and spinach soup is more than just a recipe—it’s a celebration of wholesome, simple ingredients coming together to create something truly delightful. Whether you’re looking for a quick weeknight meal, a nutritious lunch, or a dish to warm you up on a cold day, this soup ticks all the boxes.

The combination of earthy chickpeas, fresh spinach, and aromatic spices ensures every bite is packed with flavor. Plus, with its versatility and ease of preparation, it’s a dish you’ll return to time and time again. So grab your ingredients and enjoy a bowl of this comforting, healthy soup today!

Chickpea and Spinach Soup Recipe

This hearty, healthy chickpea and spinach soup is a flavorful, nutritious dish packed with plant-based protein, fiber, and iron. Perfect for a light lunch or a comforting dinner, this soup combines earthy chickpeas with vibrant spinach and aromatic herbs. The combination of ingredients creates a satisfying, comforting bowl that’s easy to prepare and naturally vegan.

Print Recipe Pin Recipe

Course Main Course, Soup

Cuisine Mediterranean

Equipment

• Large pot or Dutch oven
• Knife and Cutting Board
• Measuring spoons
• Wooden spoon or spatula
• Ladle (for serving)
• Can opener (if using canned chickpeas)

Ingredients

  

• 1 tablespoon olive oil
• 1 large onion chopped
• 2 cloves garlic minced
• 1 large carrot peeled and diced
• 1 celery stalk chopped
• 2 teaspoons ground cumin
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon ground coriander
• 1 15-ounce can chickpeas, drained and rinsed (or 1.5 cups cooked chickpeas)
• 6 cups vegetable broth
• 1 14-ounce can diced tomatoes (or 2 fresh tomatoes, chopped)
• 4 cups fresh spinach roughly chopped
• 1 bay leaf
• Salt and pepper to taste
• 1 tablespoon lemon juice optional, for added brightness
• Fresh parsley or cilantro chopped, for garnish

Instructions

 

• Prepare the Ingredients:
• Chop the onion, garlic, carrot, celery, and tomatoes. Rinse and drain the canned chickpeas, or use freshly cooked chickpeas if preferred.
• Sauté the Aromatics:
• In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and garlic and sauté for 3-4 minutes until softened and fragrant.
• Add the diced carrot and celery to the pot, and continue to cook for an additional 5 minutes, stirring occasionally.
• Add the Spices:
• Sprinkle in the ground cumin, turmeric, and coriander. Stir well to coat the vegetables with the spices and cook for about 1-2 minutes until the spices become aromatic.
• Simmer the Soup:
• Add the drained chickpeas, diced tomatoes (with juices), and vegetable broth to the pot. Stir to combine and bring to a simmer. Add the bay leaf and a pinch of salt and pepper to taste.
• Let the soup simmer on low heat for 20-25 minutes, allowing the flavors to meld together.
• Add the Spinach:
• Stir in the chopped spinach and let it wilt into the soup for about 5 minutes. Taste the soup and adjust seasoning with salt, pepper, or additional spices as needed.
• Finish with Lemon Juice (Optional):
• For a burst of freshness, add 1 tablespoon of lemon juice. This step is optional but can elevate the flavors and balance the richness.
• Serve:
• Ladle the soup into bowls and garnish with fresh parsley or cilantro. Serve hot with crusty bread or a side salad for a complete meal.

Video

Notes

For a creamier texture: Use an immersion blender to blend part of the soup after it’s cooked, or transfer a portion to a blender and purée it before returning it to the pot.
Spices Variations: Feel free to experiment with other spices such as smoked paprika, cinnamon, or a pinch of red pepper flakes for a touch of heat.
Make it heartier: Add small pasta or quinoa for a more filling soup. You can also toss in some roasted sweet potatoes or other root vegetables for added flavor.
Storage: This soup keeps well in the fridge for 3-4 days. It can also be frozen for up to 3 months—just be sure to let it cool completely before freezing.
Enjoy this vibrant and nourishing soup on a cold day or any time you crave something wholesome!

Keyword Chickpea and Spinach Soup