If you’re looking for a hearty, healthy, and satisfying meal that can be whipped up in no time, a Chickpea Spinach Soup is just the thing. This recipe is a beautiful combination of earthy chickpeas, nutrient-packed spinach, and a rich, flavorful broth, creating a comforting dish that’s perfect for any time of year. Whether you’re seeking a light lunch or a soul-warming dinner, this soup is a game-changer. It’s not only nourishing but also versatile and easy to customize. Plus, it’s a fantastic choice for vegetarians and vegans, as it provides plenty of plant-based protein and fiber.
In this post, we’ll take a deep dive into everything you need to know about this soup-from the essential ingredients to tips for making it even better. Let’s get into it!
Chickpea Spinach Soup Recipe
This Chickpea Spinach Soup combines the wholesome goodness of chickpeas with the vibrant, fresh flavor of spinach, all simmered in a seasoned broth. It’s a balanced and nutritious meal that’s easy to prepare, making it ideal for busy weeknights or meal prepping for the week ahead. Whether you’re making it for one or for a crowd, this recipe is both customizable and forgiving. You can tweak it based on your flavor preferences, dietary needs, or the ingredients you have on hand.
Ingredients Needed
Before you start cooking, let’s gather everything you’ll need for the soup. The ingredients are simple and easy to find, many of which you might already have in your kitchen.
- Canned Chickpeas (2 cans or about 3 cups cooked): The star ingredient of this soup. Chickpeas provide a hearty base with loads of plant-based protein and fiber.
- Fresh Spinach (4 cups): For that burst of green and a wealth of vitamins like A, C, and K. Fresh spinach adds both flavor and texture to the soup.
- Olive Oil (2 tablespoons): A healthy fat that adds richness to the broth while sautéing the garlic and onions.
- Yellow Onion (1 medium, diced): A classic aromatics base that adds sweetness and depth to the soup.
- Garlic (3 cloves, minced): For that unmistakable, savory flavor that forms the backbone of so many great dishes.
- Carrot (1 large, peeled and diced): A mild, slightly sweet veggie that adds color, texture, and a little natural sweetness to balance the savory flavors.
- Celery (2 stalks, diced): Adds freshness and a subtle crunch.
- Vegetable Broth (4 cups): This is the liquid that brings everything together. You can use chicken broth if you prefer, but vegetable broth keeps it plant-based.
- Diced Tomatoes (1 can, about 14.5 ounces): Adds acidity, depth, and a slight sweetness to the soup.
- Lemon Juice (2 tablespoons): A bright and zesty addition to balance the flavors.
-
Spices
- Ground Cumin (1 teaspoon): Adds an earthy, warm flavor that complements the chickpeas.
- Ground Coriander (1 teaspoon): A citrusy spice that brightens the flavor profile.
- Paprika (1 teaspoon): Adds a smoky element and a touch of color.
- Salt and Pepper (to taste): Essential for seasoning and enhancing the overall taste of the soup.
-
Optional Garnishes
- Fresh herbs (parsley or cilantro)
- A dollop of plain yogurt or coconut yogurt (for extra creaminess)
Cooking Instructions
Now that we’ve got our ingredients, it’s time to get cooking. Follow these steps for a smooth, easy, and flavorful process.
-
Sauté The Vegetables
- Heat the olive oil over medium heat in a large pot or Dutch oven.
- Add the diced onion, carrot, and celery. Cook for about 5-7 minutes, stirring occasionally, until the vegetables begin to soften and the onion becomes translucent.
- Add the minced garlic and cook for another minute until fragrant.
-
Add The Spices
- Stir in the ground cumin, coriander, and paprika. Let them toast in the pot for about 30 seconds to release their aromas.
-
Build The Soup Base
- Pour in the vegetable broth and diced tomatoes with their juices. Stir everything together.
- Bring the mixture to a boil, then reduce the heat and let it simmer for 10 minutes to allow the flavors to meld.
-
Add The Chickpeas
- Drain and rinse the canned chickpeas, then add them to the pot. Stir to combine. Continue simmering for an additional 10-15 minutes, allowing the chickpeas to soften further and absorb the flavors of the broth.
-
Finish With Spinach And Lemon
- Add the spinach in batches, stirring until it wilts down into the soup.
- Stir in the lemon juice for a bright, zesty finish. Season the soup with salt and pepper to taste.
-
Serve And Garnish
- Ladle the soup into bowls and garnish with fresh herbs, a dollop of yogurt, or a sprinkle of chili flakes if you like some heat.
Ingredient Insights
Understanding the role of each ingredient in this soup can help you appreciate the nuances of its flavor. Here’s a deeper look:
- Chickpeas: Chickpeas are not only a fantastic source of protein and fiber but also a great source of essential minerals like iron, phosphorus, and magnesium. These hearty legumes provide a creamy texture once softened, giving the soup a thick, satisfying consistency.
- Spinach: Rich in iron, vitamins, and antioxidants, spinach brings a fresh, vibrant green flavor to the soup. It wilts down beautifully, adding both flavor and texture without overwhelming the dish.
- Vegetable Broth: This is the backbone of the soup, adding richness and depth. You can opt for homemade broth for an extra boost of flavor or stick with store-bought for convenience. Either way, it’s essential for giving the soup its hearty, comforting feel.
- Spices: The spices in this recipe do more than just season the soup-they create a harmonious balance of warm, earthy, and slightly tangy flavors. Cumin and coriander pair wonderfully with chickpeas, while paprika gives the soup a lovely smoky undertone.
- Lemon Juice: This simple ingredient brings acidity, cutting through the richness of the soup and brightening the flavors as a whole. It’s a key player in balancing all the elements.
Expert Tips
To make your Chickpea Spinach Soup even better, here are some expert tips:
- Use dried chickpeas for extra flavor: While canned chickpeas are convenient, cooking dried chickpeas from scratch enhances the flavor of the soup. Soak them overnight and cook them until tender for the best results.
- Blend for a creamy texture: If you prefer a smoother soup, blend half of the soup using an immersion blender or a regular blender. This will create a velvety texture without losing the chunky goodness of the chickpeas and vegetables.
- Make it spicy: Add a pinch of cayenne pepper or a finely chopped jalapeño if you like a little heat. It adds a nice kick that complements the spices in the soup.
- Meal prep-friendly: This soup stores wonderfully in the fridge for up to 4 days and can also be frozen for up to 3 months. Just be sure to store it in an airtight container.
Recipe Variations
- Add Grains: For a more filling meal, try adding some cooked quinoa, rice, or farro to the soup. This will make it even heartier and add more texture.
- Swap the Greens: If you don’t have spinach or want to change it up, try using kale, Swiss chard, or even collard greens for a slightly different flavor.
- Add Coconut Milk: For a creamy twist, stir in a can of full-fat coconut milk after adding the spinach. This will give the soup a velvety, rich texture and a hint of tropical sweetness.
- Include Other Vegetables: Feel free to throw in other vegetables like zucchini, bell peppers, or even sweet potatoes for added variety and nutrition.
Final Words
Chickpea Spinach Soup is a true culinary comfort-one that’s both simple and satisfying, healthy and indulgent. With its hearty chickpeas, fresh spinach, and rich broth, it’s a meal that works for every season and every palate. Whether you’re looking for a weeknight dinner or meal prepping for the week ahead, this soup is an excellent choice. It’s easy to make, customizable, and full of flavor.