Garlic Chickpea and Spinach Soup
Indulge in the comforting flavors of this Garlic Chickpea and Spinach Soup—a wholesome, one-pot meal that's both nourishing and satisfying. With a hearty base of sautéed garlic, onion, carrot, and celery, this soup is infused with warm spices like cumin and paprika for a cozy depth of flavor. Protein-packed chickpeas and tender baby spinach simmer in a vibrant vegetable broth, complemented by tangy diced tomatoes and a refreshing splash of lemon juice. Ready in just 40 minutes, this vegan and gluten-free recipe is a perfect choice for busy weeknights or meal prep. Serve it with crusty bread for a complete, soul-soothing dinner that’s as nutritious as it is delicious.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 6 units garlic cloves
- 1 medium yellow onion
- 1 medium carrot
- 1 medium celery stalk
- 4 cups vegetable broth
- 2 cups cooked chickpeas (or canned, drained and rinsed)
- 1 cup diced tomatoes (canned)
- 4 cups baby spinach
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 0.25 teaspoons red pepper flakes (optional)
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 2 tablespoons lemon juice
Instructions
Heat olive oil in a large soup pot over medium heat.
Peel and mince the garlic cloves. Peel and finely dice the onion, carrot, and celery.
Add the minced garlic, diced onion, carrot, and celery to the pot. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened and fragrant.
Stir in the ground cumin, paprika, and optional red pepper flakes. Cook for another minute until the spices are aromatic.
Pour in the vegetable broth, diced tomatoes, and chickpeas. Season with salt and black pepper. Bring the soup to a gentle boil, then reduce the heat to low and simmer for 15 minutes.
Stir in the baby spinach and simmer for an additional 2-3 minutes, until the spinach is wilted.
Taste and adjust salt and pepper as needed. Stir in the lemon juice just before serving.
Serve hot with crusty bread or your favorite crackers. Enjoy!
Nutrition Facts
Calories |
1526 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.0 g | 63% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5849 mg | 254% | |
| Total Carbohydrate | 221.1 g | 80% | |
| Dietary Fiber | 56.6 g | 202% | |
| Total Sugars | 51.0 g | ||
| Protein | 64.7 g | 129% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 618 mg | 48% | |
| Iron | 25.2 mg | 140% | |
| Potassium | 4029 mg | 86% | |
*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.
