Introduction & Inspiration
This Chickpea and Spinach Soup recipe is a vibrant, flavorful, and nutritious soup that’s perfect for a light yet satisfying meal. I’m a big fan of soups that are packed with vegetables and plant-based protein, and this one fits the bill perfectly. It is also very easy to prepare.
My inspiration for this recipe came from a desire to create a soup that was both comforting and energizing, something that would be perfect for a quick weeknight dinner or a healthy lunch. I wanted a recipe that was easy to make, using readily available ingredients, and that would be bursting with flavor.
I envisioned a pot of simmering soup, filled with tender chickpeas, a colorful medley of vegetables – onions, carrots, celery, and tomatoes – and a generous amount of fresh spinach, all seasoned with warm, aromatic spices.
This recipe is the result of that vision, a simple yet flavorful Chickpea and Spinach Soup that’s sure to become a new favorite. It’s a regular in my soup rotation, especially when I’m looking for something healthy and delicious.
Nostalgic Appeal (with a Healthy, Modern Twist)
Soup, in its many forms, is a universal comfort food, evoking feelings of warmth, nourishment, and home-style cooking. It’s a dish that’s been enjoyed for centuries, with countless variations passed down through families and cultures.
This recipe takes that classic concept and gives it a modern, healthy twist. We’re using chickpeas as the protein source, creating a plant-based soup that’s both satisfying and nutritious.
The combination of chickpeas, spinach, and aromatic spices creates a flavorful and wholesome meal that’s reminiscent of Mediterranean and Middle Eastern cuisine.
This Chickpea and Spinach Soup offers a contemporary take on a comforting classic, making it a perfect option for those seeking a healthy and flavorful meal.
Homemade Focus
This recipe is all about embracing the joy of homemade cooking. While it uses a few convenient ingredients like canned chickpeas and diced tomatoes, the emphasis is on creating a flavorful and nourishing soup from scratch, using fresh vegetables and aromatic spices.
The process of chopping the vegetables, sautéing them, and simmering the soup is a hands-on experience.
Making your own soup allows you to control the ingredients, ensuring freshness and avoiding any unwanted additives. You can adjust the seasonings and vegetables to your liking.
This recipe is a reminder that even relatively simple homemade soups can be incredibly flavorful and satisfying. It’s about taking a few wholesome ingredients and transforming them into something truly delicious.
Flavor Goal
The primary objective of this recipe is to create a Chickpea and Spinach Soup that’s flavorful, well-balanced, and satisfying, with a blend of savory, earthy, and slightly spicy notes.
The chickpeas provide a hearty base and a creamy texture when cooked.
The onion, carrots, celery, and garlic create a foundation of savory flavor (the classic soffritto or mirepoix).
The diced tomatoes add acidity, sweetness, and moisture, creating a rich and flavorful broth.
The cumin, coriander, smoked paprika, and thyme add warmth, depth, and a hint of smokiness to the soup.
The fresh spinach adds a delicate, slightly earthy flavor and a boost of nutrients. It wilts beautifully into the soup, adding a vibrant green color.
The optional lemon wedges, squeezed over the soup before serving, add a bright, citrusy finish that enhances the other flavors.
Ultimately, I wanted a soup that was both comforting and flavorful, a dish that would be perfect for a chilly evening or a light yet satisfying meal any time.
Ingredient Insights
Let’s take a closer look at the ingredients that make this Chickpea and Spinach Soup so delicious:
- Chickpeas (Drained and Rinsed): These are the star of the show, providing the soup’s hearty texture and a good source of plant-based protein and fiber. Canned chickpeas are convenient, but you can also use cooked dried chickpeas.
- Onion (Diced): Onion provides a foundation of savory flavor, forming the base of the aromatic soffritto.
- Carrots (Diced): Carrots add sweetness and a pop of color to the soup.
- Celery Stalks (Diced): Celery contributes a subtle, savory flavor and a bit of texture to the soup.
- Garlic Cloves (Minced): Garlic adds a pungent, aromatic note that enhances the other flavors in the soup.
- Vegetable Broth (or Water): This provides the liquid base for the soup, adding depth of flavor. You can use homemade or store-bought vegetable broth. Water can be used in a pinch, but vegetable broth will provide a richer flavor.
- Canned Diced Tomatoes: These add acidity, sweetness, and moisture to the soup, creating a rich and flavorful broth.
- Ground Cumin: Cumin adds a warm, earthy spice.
- Ground Coriander: Coriander adds a citrusy, slightly sweet spice that complements the cumin.
- Smoked Paprika: This adds a smoky flavor and a beautiful red color to the soup.
- Dried Thyme: Thyme adds a subtle herbal note that complements the other flavors.
- Olive Oil: This is used to sauté the vegetables, adding richness and flavor.
- Fresh Spinach (Roughly Chopped): Spinach adds a delicate, slightly earthy flavor and a boost of nutrients. It wilts beautifully into the soup, adding a vibrant green color.
- Salt and Pepper: These essential seasonings enhance the overall flavor of the soup. Use freshly ground black pepper for the best taste.
- Lemon Wedges (Optional, for Serving): A squeeze of fresh lemon juice adds brightness and acidity to the soup, enhancing the other flavors.
Essential Equipment
You’ll need a few basic kitchen tools for this recipe:
- Large Pot or Dutch Oven: This is for cooking the soup. A heavy-bottomed pot is ideal for even heat distribution.
- Cutting Board and Knife: These are for chopping the vegetables.
- Measuring Cups and Spoons
List of Ingredients with Measurements
Here’s a precise list of the ingredients, along with their exact measurements:
- 1 (15-ounce) can chickpeas, drained and rinsed
- 1 onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3 garlic cloves, minced
- 6 cups vegetable broth or water
- 1 (14.5-ounce) can diced tomatoes, undrained
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon dried thyme
- Salt and pepper to taste
- 2 tablespoons olive oil
- 4 cups fresh spinach, roughly chopped
- Lemon wedges, for serving (optional)
Step-by-Step Instructions
Let’s make this nourishing and flavorful Chickpea and Spinach Soup!
Step 1: Sauté Vegetables
In a large pot or Dutch oven, heat the olive oil over medium heat.
Add the diced onion, carrots, and celery to the pot.
Sauté the vegetables for 5-7 minutes, or until they’re softened, stirring occasionally.
Step 2: Add Garlic
Add the minced garlic to the pot and cook for another 1-2 minutes, or until fragrant, stirring constantly.
Step 3: Add Spices
Stir in the ground cumin, ground coriander, smoked paprika, and dried thyme.
Cook for about 1 minute, stirring constantly, to toast the spices and release their flavors.
Step 4: Add Remaining Ingredients (Except Spinach)
Add the drained and rinsed chickpeas, undrained diced tomatoes, and vegetable broth or water to the pot.
Stir well to combine all the ingredients.
Step 5: Bring to a Boil and Simmer
Increase the heat to high and bring the mixture to a boil.
Once boiling, reduce the heat to low, cover the pot, and simmer for about 20-25 minutes, or until the vegetables are tender, stirring occasionally.
Step 6: Add Spinach
Stir in the roughly chopped fresh spinach.
Cook for another 5 minutes, or until the spinach is wilted.
Step 7: Season and Serve
Season the soup with salt and pepper to taste. Adjust the seasonings as needed.
Serve the Chickpea and Spinach Soup hot, with lemon wedges on the side for squeezing, if desired.
Troubleshooting
Here are a couple of potential issues and their solutions:
Problem: Soup is too thin.
Solution: Continue to simmer the soup uncovered for a longer period, allowing some of the liquid to evaporate. You can also mash some of the chickpeas with a fork or potato masher to thicken the soup.
Problem: Soup is too thick.
Solution: Add more vegetable broth or water, a little at a time, until the soup reaches your desired consistency.
Problem: Soup is bland. Solution: Add spices.
Tips and Variations
Here are some extra tips and variations to customize your Chickpea and Spinach Soup:
Tip: For a richer flavor, add a tablespoon of tomato paste to the soup along with the diced tomatoes.
Variation: Add other vegetables to the soup, such as diced zucchini, bell peppers, potatoes, or kale.
Variation: Add some heat to the soup by including a pinch of red pepper flakes or a diced jalapeño.
Tip: For a creamier soup, use an immersion blender to partially blend a portion of the soup before serving.
Variation: Add a squeeze of lemon juice to each bowl before serving for extra brightness.
Variation: Top the soup with croutons, toasted pumpkin seeds, or a drizzle of olive oil.
Variation: Add other spices, such as turmeric, ginger, or curry powder, for a different flavor profile.
Variation: Add other greens.
Serving and Pairing Suggestions
This Chickpea and Spinach Soup is a versatile and satisfying meal. Here are some serving ideas:
- As a Main Course: Serve it hot, in bowls, with crusty bread for dipping.
- As a Starter: Serve smaller portions as a first course before a main meal.
- For Lunch or Dinner: It’s perfect for a comforting and nutritious meal any time of day.
- For Meal Prep: Make a big batch on Sunday and portion it out into containers for lunches or dinners throughout the week.
Pairing Suggestions:
- Bread: Crusty bread, garlic bread, or pita bread are all excellent choices for dipping into the soup.
- Salad: A simple green salad with a light vinaigrette complements the soup nicely.
- Sandwich: Pair with half a sandwich
- Beverages: This soup pairs well with water, iced tea, or a light-bodied white wine.
Nutritional Information
This Chickpea and Spinach Soup is a healthy and nutritious meal, packed with plant-based protein, fiber, vitamins, and minerals. Here’s a general overview of its nutritional benefits:
- High in Protein: Chickpeas are an excellent source of plant-based protein.
- High in Fiber: The chickpeas and vegetables provide a good amount of dietary fiber.
- Rich in Vitamins and Minerals: The various vegetables in the soup provide a range of vitamins and minerals, including vitamin A, vitamin C, potassium, folate, and iron.
- Low in Fat: This recipe is naturally low in fat, especially saturated fat.
The exact nutritional information will vary depending on the specific ingredients used and the serving size. A rough estimate per serving (assuming the recipe makes about 4-6 servings) is:
- Calories: 200-300
- Fat: 5-10g
- Protein: 10-15g
- Fiber: 7-10g
Chickpea and Spinach Soup
Description
This Chickpea and Spinach Soup recipe is a vibrant, flavorful, and nutritious soup that’s perfect for a light yet satisfying meal
Ingredients
- 1 (15-ounce) can chickpeas, drained and rinsed
- 1 onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3 garlic cloves, minced
- 6 cups vegetable broth or water
- 1 (14.5-ounce) can diced tomatoes, undrained
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon dried thyme
- Salt and pepper to taste
- 2 tablespoons olive oil
- 4 cups fresh spinach, roughly chopped
- Lemon wedges, for serving (optional
Instructions
Step 1: Sauté Vegetables
In a large pot or Dutch oven, heat the olive oil over medium heat.
Add the diced onion, carrots, and celery to the pot.
Sauté the vegetables for 5-7 minutes, or until they’re softened, stirring occasionally.
Step 2: Add Garlic
Add the minced garlic to the pot and cook for another 1-2 minutes, or until fragrant, stirring constantly.
Step 3: Add Spices
Stir in the ground cumin, ground coriander, smoked paprika, and dried thyme.
Cook for about 1 minute, stirring constantly, to toast the spices and release their flavors.
Step 4: Add Remaining Ingredients (Except Spinach)
Add the drained and rinsed chickpeas, undrained diced tomatoes, and vegetable broth or water to the pot.
Stir well to combine all the ingredients.
Step 5: Bring to a Boil and Simmer
Increase the heat to high and bring the mixture to a boil.
Once boiling, reduce the heat to low, cover the pot, and simmer for about 20-25 minutes, or until the vegetables are tender, stirring occasionally.
Step 6: Add Spinach
Stir in the roughly chopped fresh spinach.
Cook for another 5 minutes, or until the spinach is wilted.
Step 7: Season and Serve
Season the soup with salt and pepper to taste. Adjust the seasonings as needed.
Serve the Chickpea and Spinach Soup hot, with lemon wedges on the side for squeezing, if desired.
Recipe Summary and Q&A
Recipe Summary:
We made a flavorful and nourishing Chickpea and Spinach Soup by sautéing onions, carrots, and celery, adding garlic, spices (cumin, coriander, smoked paprika, thyme), chickpeas, diced tomatoes, and vegetable broth, simmering until the vegetables were tender, stirring in spinach, and seasoning with salt and pepper.
Q&A:
- Q: Can I make this soup ahead of time?
- A: Yes! This soup is even better the next day, as the flavors have time to meld. Store it in an airtight container in the refrigerator for up to 3-4 days.
- Q: Can I freeze this soup?
- A: Yes, this soup freezes very well. Let it cool completely, then transfer it to freezer-safe containers or bags. Freeze for up to 3 months. Thaw in the refrigerator overnight before reheating.
- Q: Can I use dried chickpeas instead of canned?
- A: Yes, you can. You’ll need to cook the dried chickpeas until they’re tender before adding them to the soup. This will add extra time to the recipe.
- Q: I don’t have all the spices listed. Can I substitute?
- A: Yes, you can adjust the spices to your liking. You can use a pre-made curry powder, or experiment with other spices like turmeric, ginger, or paprika.
- Q: Can I make this soup in a slow cooker or Instant Pot?
- A: Yes, you can adapt this recipe for a slow cooker or Instant Pot. You’ll need to adjust the cooking time and liquid amounts accordingly. Search for specific vegan chickpea and spinach soup recipes for those appliances.