Chickpea and Spinach Soup with Garlic is a nourishing, wholesome, and flavorful soup inspired by Mediterranean cooking. This soup combines the earthy, protein-rich chickpeas with fresh, vibrant spinach and aromatic garlic to create a dish that is light yet satisfying.

The magic of this soup lies in its simplicity. With a few fresh ingredients and pantry staples, you can create a meal that’s both healthy and comforting. Garlic infuses the broth with warmth, chickpeas provide heartiness and fiber, and spinach adds a fresh, slightly sweet note, making it perfect for lunch, dinner, or a light starter.

Why I Love This Recipe

I love this recipe because it’s incredibly easy to make yet bursting with flavor. The combination of chickpeas, garlic, and spinach hits the perfect balance between hearty and fresh. It’s also a super versatile recipe—you can customize the seasoning, add more vegetables, or even blend part of the soup for a creamy texture without any cream.

It’s one of those dishes that feels like a warm hug in a bowl, light enough for healthy eating but rich enough to leave you satisfied.

Why It’s a Must-Try Dish

1. Healthy and Nutritious: Packed with protein, fiber, and vitamins.
2. Quick and Easy: Ready in under 40 minutes.
3. Vegetarian-Friendly: Naturally vegan and hearty.
4. Flavorful: Garlic and spices elevate simple ingredients.
5. Versatile: Can be enjoyed as a starter, main course, or light lunch.

Course: Soup / Main Course

Cuisine: Mediterranean / Healthy Comfort Food

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

Servings: 4–6

Calories: Approximately 220 kcal per serving

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 4 cloves garlic, minced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 teaspoon ground cumin
• ½ teaspoon smoked paprika
• ½ teaspoon turmeric (optional)
• 1 can (15 oz / 400 g) chickpeas, drained and rinsed (or 1½ cups cooked chickpeas)
• 4 cups vegetable broth or water
• 2 cups fresh spinach, chopped
• 1 teaspoon salt (adjust to taste)
• ½ teaspoon black pepper
• Juice of ½ lemon (optional, for brightness)
• Optional garnish: fresh parsley, red pepper flakes, or a drizzle of olive oil

Cooking Directions (Step-by-Step)

Step 1: Sauté Aromatics

1. Heat olive oil in a large pot over medium heat.
2. Add onion, carrot, and celery. Sauté for 5–7 minutes until vegetables are softened.
3. Add garlic, cumin, smoked paprika, and turmeric. Stir for 1–2 minutes until fragrant.

Step 2: Add Chickpeas and Broth

4. Stir in chickpeas and vegetable broth.
5. Bring to a boil, then reduce heat to simmer for 15 minutes, allowing flavors to meld.

Step 3: Add Spinach

6. Add chopped spinach and cook for 2–3 minutes until wilted.
7. Season with salt, black pepper, and lemon juice if desired.

Step 4: Adjust and Finish

8. Taste and adjust seasoning as needed.
9. Optional: Blend a portion of the soup with an immersion blender for a creamier texture, leaving some chickpeas whole for bite.

How to Serve

• Serve hot in bowls, garnished with fresh parsley, a drizzle of olive oil, or red pepper flakes for a slight kick.
• Pairs well with crusty bread, pita, or flatbread.
• Can be served as a starter, side dish, or main course for a light meal.

Recipe Tips

• Chickpeas: Use canned for convenience or cooked from dried for more flavor.
• Spinach: Fresh is preferred, but frozen spinach works in a pinch.
• Flavor boost: Add a pinch of smoked paprika or chili flakes for depth.
• Blending: Blend half for creamy texture or keep fully chunky for rustic soup.

Variations

1. Lentil and Chickpea Soup: Add red lentils for extra protein and creaminess.
2. Garlic Herb Version: Add thyme, rosemary, or oregano for a fragrant twist.
3. Spicy Version: Add cayenne pepper or chili flakes to taste.
4. Creamy Coconut Version: Stir in ½ cup coconut milk for a richer texture.
5. Mediterranean Twist: Add diced tomatoes, roasted red peppers, or olives.

Freezing and Storage

• Refrigerator: Store in an airtight container for up to 4 days.
• Freezer: Can be frozen for up to 2 months.
  • Cool completely, transfer to freezer-safe containers.
  • Thaw overnight in the refrigerator and reheat gently on the stove.
• Tip: Add spinach after reheating if freezing for best texture.

Special Equipment Needed

• Large soup pot or Dutch oven
• Wooden spoon or silicone spatula for stirring
• Chef’s knife and cutting board
• Measuring cups and spoons
• Optional: Immersion blender for creamy texture

Frequently Asked Questions (FAQ)

Q1: Can I make this soup vegan?
Yes! It’s naturally vegan if using vegetable broth and no dairy.

Q2: Can I use canned spinach?
Fresh is preferred, but drained canned spinach works; add at the end of cooking.

Q3: Can I prepare it ahead of time?
Yes, flavors improve if made a day ahead. Reheat gently.

Q4: Can I use dried chickpeas?
Yes, soak overnight and cook before adding, or increase simmering time.

Q5: Can I make it spicy?
Absolutely! Add cayenne, red pepper flakes, or chopped fresh chili.

Conclusion

Chickpea and Spinach Soup with Garlic is a healthy, flavorful, and satisfying soup that’s perfect for any occasion. Its combination of protein-rich chickpeas, fresh spinach, and aromatic garlic makes it a bowl of comfort and nourishment.

Quick to prepare, versatile, and budget-friendly, this soup is a go-to recipe for weeknights, meal prep, or cozy lunches. Whether served chunky, blended, spicy, or mild, it’s a recipe that will become a staple in your kitchen, providing warmth, flavor, and health benefits with every spoonful.