Description
This warming and protein-packed chickpea soup comes together in less than 30 minutes using pantry staples and frozen spinach. A healthy and flavorful Mediterranean-inspired dinner!
Ingredients
1 ½ tablespoon olive oil
1 onion, peeled and diced
2 carrots, peeled and diced
1 celery rib, diced
2–3 garlic cloves, minced
1 teaspoon paprika
1 teaspoon oregano
¼ teaspoon thyme
2 cans (14oz / 400g each) chickpeas, drained
1 can (14oz / 400g) whole or diced tomatoes
2 ½ cups (600 ml) low-sodium vegetable broth
¾ teaspoon salt
⅛ teaspoon black pepper
2 bay leaves (optional)
1 tablespoon flour
6 oz (170g) fresh spinach or 3 oz frozen spinach
1 to 2 tablespoons fresh lemon juice (optional)
Instructions
1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrot, and celery. Cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
2. Stir in the garlic, paprika, oregano, and thyme. Cook until fragrant, about 1 minute.
3. Add the chickpeas, tomatoes, broth, salt, pepper, and bay leaves. Raise the heat and bring the mixture to a boil, then cover the pot, reduce the heat, and simmer for 20 minutes. Remove the bay leaves.
4. In a jar with a lid, combine flour and ¼ cup cold water. Shake until emulsified, then stir into the soup.
5. Add the spinach, a handful at a time, stirring until wilted (if using frozen spinach, cook a little longer). Turn off the heat.
6. Stir in lemon juice to taste. Adjust seasoning with more salt, pepper, and lemon juice if needed.
7. Serve in bowls with optional toppings like olive oil drizzle, red pepper flakes, or parmesan cheese. Enjoy with crusty bread.
Notes
If your broth is already salty, start with less added salt and adjust at the end.
Leftovers keep in the fridge for 3–4 days and freeze well for up to 2 months.
This soup is vegan but can be topped with parmesan if desired.
- Prep Time: 5 minutes
- Cook Time: 30 minutes
- Category: Main Course, Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 314
- Sugar: 11g
- Sodium: 512mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 13g
- Protein: 14g
- Cholesterol: 0mg
Keywords: mediterranean soup, chickpea soup, vegan soup, quick dinner
