This vibrant Spinach and Chickpea Soup is a wholesome, satisfying meal that’s ready in under an hour.
Packed with protein-rich chickpeas, fiber-loaded vegetables, and nutrient-dense spinach, it offers a nourishing boost with every bowl.
Brimming with aromatic spices and heart-healthy olive oil, this plant-based soup is low in saturated fat, easy to prepare, and perfect for weekday lunches, cozy dinners, or make-ahead meal prep.
Spiced Spinach and Chickpea Soup
Equipment
- 1 Large Pot
- 1 Cutting board
- 1 Knife
- Measuring spoons
- Measuring cups
- Hand blender or regular blender (optional)
- Stirring spoon
Ingredients
- 3 tablespoons olive oil
- 1 large white onion diced
- 2 medium carrots diced
- 2 celery stalks diced
- 4 –6 cloves garlic minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon turmeric powder
- ½ teaspoon dried chili flakes optional
- 1 teaspoon salt plus more to taste
- 2 cans 540 ml each chickpeas, drained and rinsed
- 8 cups vegetable or low-sodium chicken broth
- 8 cups baby spinach
- Juice of ½ lime
- 2 tablespoons fresh parsley chopped (optional)
- 2 tablespoons fresh cilantro chopped (optional)
Instructions
- Prepare Ingredients and Equipment: Before you begin cooking, gather all ingredients and equipment. Dice the onion, carrots, and celery into small, even pieces to ensure they cook uniformly. Mince the garlic finely to release its full flavor. Rinse the canned chickpeas thoroughly under cold water to remove any excess sodium and preserve their natural texture. Keep your measuring tools and cooking utensils within reach.
- Sauté Aromatics for Flavor: Heat 3 tablespoons of olive oil in a large pot over medium heat. Once the oil shimmers, add the diced onion, carrots, and celery. Stir gently to coat the vegetables with the oil. Cover the pot and let the vegetables cook for about 5 minutes, stirring occasionally. Reduce the heat if the vegetables begin to brown too quickly. This step softens the vegetables and builds the aromatic foundation for the soup.
- Toast Spices for Depth: Add the minced garlic, 1 teaspoon cumin, 1 teaspoon smoked paprika, 1 teaspoon turmeric, ½ teaspoon chili flakes (if using), and 1 teaspoon salt to the pot. Stir constantly for about 2 minutes until the spices become fragrant. This step enhances the flavor, allowing the spices to bloom in the hot oil, which will infuse the soup with warmth and depth.
- Incorporate Chickpeas: Add the drained and rinsed chickpeas to the pot. Stir thoroughly so that each chickpea is coated with the aromatic spice mixture. Cooking the chickpeas with the spices at this stage allows them to absorb flavor, ensuring a rich and consistent taste throughout the soup.
- Add Broth and Simmer: Pour in 8 cups of vegetable or low-sodium chicken broth. Stir gently to combine all the ingredients. Bring the mixture to a gentle simmer over medium heat. Once it starts simmering, reduce the heat slightly and cover the pot. Let the soup simmer for 30 minutes, checking occasionally to ensure it isn’t boiling vigorously. Simmering allows the flavors to meld and the chickpeas to soften further, creating a hearty base.
- Optional Partial Puree for Creaminess: For a smoother, creamier texture, partially puree the soup. Use a hand blender to pulse the soup 2–3 times, or remove 2 cups of soup, including chickpeas and vegetables, and blend in a regular blender. Return the blended portion to the pot. The goal is not to make the soup completely smooth but to add subtle creaminess while retaining texture.
- Add Fresh Spinach: Add all 8 cups of baby spinach to the pot. Stir carefully to incorporate the greens into the hot broth. Allow the spinach to wilt for 5 minutes over low heat. Cooking the spinach just until wilted preserves its bright green color, tender texture, and nutrient content, creating a fresh contrast to the hearty chickpeas.
- Finish with Herbs and Lime: Once the spinach is wilted, remove the pot from heat. Stir in 2 tablespoons each of fresh parsley and cilantro if using, and squeeze in the juice of half a lime. Taste the soup and adjust the seasoning with additional salt if needed. The fresh herbs and lime juice add brightness and a layer of complexity to the final dish.
- Serve and Enjoy: Ladle the soup into bowls and serve hot. Pair with crusty bread, a side salad, or enjoy it on its own for a light, satisfying meal. The soup can be stored in the refrigerator for up to one week or frozen for up to six months, making it perfect for meal prep or a comforting, ready-to-eat option on busy days.
Notes
- Always rinse canned chickpeas thoroughly to reduce excess sodium and prevent metallic taste.
- Dice vegetables evenly for consistent cooking and enhanced texture.
- Sauté vegetables over moderate heat to release their natural sweetness without burning.
- Toast spices briefly in hot oil to maximize their aroma and depth of flavor.
- Partially blend a portion of the soup for creamy texture while retaining some chickpea and vegetable chunks.
- Add fresh herbs and lime juice at the end to brighten and balance the flavors.
- Taste and adjust seasoning after cooking; small tweaks with salt or spices make a big difference.
- Use high-quality olive oil and broth for the most flavorful and nourishing soup.
Chef’s Secrets To Maximize Flavor
The secret to a deeply flavorful soup lies in layering.
Start by sautéing the onion, carrot, and celery until soft and aromatic.
Toasting the spices briefly in the hot oil releases their oils, intensifying their flavor.
For creaminess, partially blending a portion of the soup enhances the mouthfeel without compromising texture.
Fresh herbs and a squeeze of lime at the end brighten the dish and balance the earthy, savory base.
Using good-quality broth and olive oil also makes a noticeable difference in the final taste.
Serving Suggestions For Maximum Enjoyment
This soup shines on its own, but there are many ways to make it a complete meal.
Serve with crusty whole-grain bread or garlic toast for a comforting lunch or dinner.
A side of roasted vegetables or a fresh green salad adds texture and nutrition.
For a heartier option, garnish with a dollop of yogurt or a sprinkle of toasted nuts or seeds for crunch.
Pairing with a crisp white wine or herbal tea complements the warmth of the soup perfectly.
Storage Tips For Freshness And Convenience
Spinach and Chickpea Soup keeps exceptionally well, making it ideal for meal prep.
Store in an airtight container in the refrigerator for up to one week.
When freezing, portion the soup into individual containers or freezer-safe bags to make reheating easy.
Thaw overnight in the fridge or reheat gently on the stovetop over low heat to preserve the texture of the chickpeas and spinach.
Always taste and adjust seasoning after reheating, as flavors can mellow during storage.
Frequently Asked Questions
1. Can I use dried chickpeas instead of canned?
Yes! Soak 1 cup of dried chickpeas overnight and cook until tender, about 1–2 hours. Then proceed with the recipe, adjusting cooking times as needed.
2. Can I make this soup vegan?
Absolutely. Use vegetable broth instead of chicken broth and ensure all optional toppings, like yogurt, are plant-based.
The soup is naturally vegan-friendly and high in plant protein.
3. How can I make the soup creamier?
Partially blending a portion of the soup or adding a small amount of coconut milk or cashew cream enhances creaminess while keeping it light. Avoid blending all the soup to preserve texture.
4. Can I add other vegetables?
Yes! Bell peppers, zucchini, or sweet potatoes work well. Add firmer vegetables at the beginning and delicate ones like zucchini toward the end to prevent overcooking.
5. What’s the best way to reheat leftovers?
Reheat gently on the stovetop over low heat, stirring occasionally. If the soup is too thick, add a splash of broth or water. Taste and adjust salt, lime juice, or herbs before serving.
