Chickpea and Potato Soup
Warm up with a comforting bowl of Chickpea and Potato Soup, a hearty and nutritious recipe that brings together the earthy flavors of tender potatoes, protein-rich chickpeas, and a medley of aromatic vegetables. Infused with cumin, thyme, and a hint of paprika, this soul-soothing soup is perfectly balanced with baby spinach and a splash of bright lemon juice. The optional step of blending a portion of the soup creates a velvety texture while still maintaining its rustic charm. Ready in just 45 minutes, this vegan-friendly dish is ideal for busy weeknights or cozy evenings. Serve it piping hot, garnished with fresh parsley, for a vibrant and satisfying meal packed with plant-based goodness.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 units garlic cloves, minced
- 1 medium carrot, diced
- 1 medium celery stalk, diced
- 2 medium potatoes, peeled and diced
- 1 15-ounce can canned chickpeas, drained and rinsed
- 4 cups vegetable stock
- 1 teaspoon dried thyme
- 1 teaspoon ground cumin
- 0.5 teaspoon paprika
- 1 teaspoon salt
- 0.25 teaspoon black pepper
- 2 cups baby spinach
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley, chopped (optional garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic, diced carrot, and diced celery. Cook for 3-4 minutes, stirring occasionally, until the vegetables begin to soften.
Add the diced potatoes, drained and rinsed chickpeas, vegetable stock, dried thyme, ground cumin, paprika, salt, and black pepper.
Bring the mixture to a boil, then reduce the heat to low and simmer for 15-20 minutes, or until the potatoes are tender when pierced with a fork.
Using a ladle, remove about a cup of the soup and blend it with an immersion blender or regular blender until smooth. Return the blended portion to the pot to create a slightly creamy texture (optional).
Stir in the baby spinach and cook for 2-3 minutes, or until the spinach is wilted.
Add the lemon juice and taste for seasoning, adjusting with more salt or pepper as needed.
Ladle the soup into bowls and garnish with fresh parsley, if desired. Serve hot and enjoy!
Nutrition Facts
Calories |
345 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.9 g | 14% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1280 mg | 56% | |
| Total Carbohydrate | 53.7 g | 20% | |
| Dietary Fiber | 9.9 g | 35% | |
| Total Sugars | 8.3 g | ||
| Protein | 12.0 g | 24% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 118 mg | 9% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 1135 mg | 24% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
