Chickpea Soup
Warm up with a bowl of hearty and nourishing Chickpea Soup, a vibrant medley of fresh vegetables, tender chickpeas, and fragrant spices like cumin, coriander, and smoked paprika. This wholesome soup is simmered with vegetable broth and a splash of tangy lemon juice, creating a perfectly balanced flavor profile that's both comforting and zesty. With baby spinach stirred in for a boost of nutrients and a dash of fresh parsley for garnish, this one-pot wonder is as beautiful as it is delicious. Ready in just 45 minutes, it’s perfect for busy weeknights or meal prepping, and pairs wonderfully with crusty bread. Whether you're vegan, vegetarian, or simply seeking a healthy, satisfying meal, this protein-packed chickpea soup will become a new go-to favorite!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion
- 2 medium carrot
- 2 medium celery stalk
- 4 medium garlic cloves
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 3 cups canned chickpeas (drained and rinsed)
- 6 cups vegetable broth
- 1 15-ounce can diced tomatoes (with juice)
- 3 cups baby spinach
- 2 tablespoons lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley (chopped, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Dice the onion, carrots, and celery, and add them to the pot. Cook for 5-7 minutes, stirring occasionally, until the vegetables are softened.
Mince the garlic and add it to the pot. Cook for 1 minute until fragrant.
Stir in the ground cumin, coriander, and smoked paprika. Cook for 30 seconds to toast the spices.
Add the chickpeas, vegetable broth, and diced tomatoes (with juice) to the pot. Stir well to combine.
Bring the mixture to a boil, then reduce the heat to low and simmer for 20 minutes to allow the flavors to meld.
Using a potato masher or the back of a spoon, mash a portion of the chickpeas in the pot to help thicken the soup. Leave the rest whole for texture.
Stir in the baby spinach and allow it to wilt (about 1-2 minutes).
Add the lemon juice, salt, and black pepper, tasting to adjust seasoning as needed.
Ladle the soup into bowls and garnish with fresh parsley before serving.
Nutrition Facts
Calories |
1908 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.0 g | 74% | |
| Saturated Fat | 8.7 g | 43% | |
| Polyunsaturated Fat | 7.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7258 mg | 316% | |
| Total Carbohydrate | 289.0 g | 105% | |
| Dietary Fiber | 72.7 g | 260% | |
| Total Sugars | 71.4 g | ||
| Protein | 79.8 g | 160% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 832 mg | 64% | |
| Iron | 25.1 mg | 139% | |
| Potassium | 6242 mg | 133% | |
*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.
