Chickpea and Spinach Soup

Why You’ll Love This Recipe

Chickpea and spinach soup is as nutritious as it is delicious. The chickpeas provide plant-based protein and fiber, while spinach adds a boost of vitamins and minerals. With just a handful of ingredients, this soup delivers a satisfying, earthy flavor that’s both light and filling. It’s budget-friendly, naturally vegan, and comes together in one pot with minimal effort.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Olive oil
• Onion
• Garlic
• Carrots
• Celery
• Chickpeas (cooked or canned)
• Fresh spinach
• Vegetable broth
• Crushed tomatoes (optional, for a richer base)
• Ground cumin
• Smoked paprika
• Bay leaf
• Salt and pepper
• Fresh parsley or cilantro for garnish

Directions

1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery; sauté until softened.
2. Stir in garlic, cumin, and smoked paprika. Cook for 1 minute until fragrant.
3. Add chickpeas, vegetable broth, crushed tomatoes (if using), and bay leaf. Bring to a boil.
4. Reduce heat and simmer for 20–25 minutes to allow flavors to meld.
5. Add fresh spinach and cook for 2–3 minutes until wilted.
6. Remove the bay leaf, season with salt and pepper, and garnish with parsley or cilantro before serving.

Servings and timing

This recipe makes 4 servings.
Preparation time: 10 minutes
Cooking time: 25 minutes
Total time: 35 minutes

Variations

• Add diced potatoes or sweet potatoes for extra heartiness.
• Use kale or Swiss chard instead of spinach.
• Stir in cooked pasta or rice to make it more filling.
• Add chili flakes or harissa paste for a spicy twist.
• Blend half of the soup for a creamier texture while leaving the rest chunky.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or in the microwave until hot. This soup also freezes well for up to 2 months; thaw overnight in the refrigerator before reheating.

FAQs

Can I use canned chickpeas?

Yes, canned chickpeas are convenient and work perfectly—just rinse and drain them first.

Can I make this soup oil-free?

Yes, sauté the vegetables in a splash of vegetable broth instead of olive oil.

Do I need to soak dried chickpeas?

If using dried chickpeas, soak them overnight and cook until tender before adding to the soup.

Can I freeze this soup?

Yes, it freezes well for up to 2 months.

How can I make the soup creamier?

Blend part of the soup with an immersion blender or stir in a splash of coconut milk.

What herbs go well in this soup?

Parsley, cilantro, thyme, or rosemary all complement the flavors nicely.

Is this soup gluten-free?

Yes, it’s naturally gluten-free as long as you use gluten-free broth.

Can I add protein to this soup?

It already contains plenty of protein from chickpeas, but you can add lentils or tofu for variety.

What can I serve with chickpea and spinach soup?

It pairs well with crusty bread, couscous, or a fresh green salad.

Can I make this in a slow cooker?

Yes, cook on low for 6–8 hours or high for 3–4 hours, adding the spinach in the last 30 minutes.

Conclusion

Chickpea and spinach soup is a nourishing, versatile, and comforting recipe that comes together quickly with simple pantry ingredients. With its balance of protein, greens, and aromatic spices, it’s a perfect all-in-one meal that’s both hearty and wholesome. Enjoy it fresh off the stove or as a make-ahead option for busy days.

Chickpea and Spinach Soup

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A wholesome and comforting soup made with chickpeas, spinach, and aromatic spices simmered in a flavorful broth. Simple, hearty, and easy to prepare in one pot.

• Author: Laura
• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes
• Yield: 4 servings
• Category: Soup
• Method: Stovetop
• Cuisine: Mediterranean
• Diet: Vegan

Ingredients

1. 2 tbsp olive oil
2. 1 medium onion, diced
3. 3 cloves garlic, minced
4. 2 carrots, diced
5. 2 celery stalks, diced
6. 2 cans (15 oz each) chickpeas, rinsed and drained
7. 4 cups fresh spinach, chopped
8. 6 cups vegetable broth
9. 1 can (14 oz) crushed tomatoes (optional)
10. 1 tsp ground cumin
11. 1 tsp smoked paprika
12. 1 bay leaf
13. Salt and black pepper, to taste
14. 2 tbsp fresh parsley or cilantro, chopped (for garnish)

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Instructions

Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery; sauté until softened, about 6–7 minutes.

1. Stir in garlic, cumin, and smoked paprika. Cook for 1 minute until fragrant.
2. Add chickpeas, vegetable broth, crushed tomatoes (if using), and bay leaf. Bring to a boil.
3. Reduce heat and simmer for 20–25 minutes to allow flavors to meld.
4. Add fresh spinach and cook for 2–3 minutes until wilted.
5. Remove the bay leaf, season with salt and pepper, and garnish with parsley or cilantro before serving.

Notes

• Add potatoes, sweet potatoes, or cooked pasta for extra heartiness.
• Substitute spinach with kale or Swiss chard.
• Blend part of the soup for a creamier texture.
• For extra spice, stir in chili flakes or harissa paste.
• This soup freezes well for up to 2 months.

Nutrition

• Serving Size: 1 serving (about 2 cups)
• Calories: 290
• Sugar: 6g
• Sodium: 640mg
• Fat: 9g
• Saturated Fat: 1.5g
• Unsaturated Fat: 7.5g
• Trans Fat: 0g
• Carbohydrates: 44g
• Fiber: 11g
• Protein: 13g
• Cholesterol: 0mg