Garlic Chickpea Spinach Soup

Warm, comforting, and bursting with flavor, Garlic Chickpea Spinach Soup is a hearty, nutrient-packed recipe perfect for cozy nights or a quick, healthy meal. This vibrant soup combines tender chickpeas, earthy baby spinach, and a fragrant medley of garlic, onion, and warming spices like cumin and paprika, creating layers of irresistible flavor in every bite. Ready in just 40 minutes, it's an easy, one-pot dish that’s both vegan and gluten-free, making it suitable for a variety of diets. Finished with a splash of fresh lemon juice for a zesty kick and optional parsley garnish, this wholesome soup balances rich, savory notes with refreshing brightness. Perfect as a main course or appetizer, it’s an ideal way to enjoy the wholesome goodness of plant-based ingredients with minimal effort!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 6 pieces garlic cloves
• 1 medium-sized yellow onion
• 2 medium-sized carrots
• 2 pieces celery stalks
• 2 15-ounce cans canned chickpeas
• 6 cups vegetable broth
• 4 cups baby spinach
• 1 teaspoon dried thyme
• 1 teaspoon ground cumin
• 0.5 teaspoons paprika
• 1 teaspoon salt
• 0.5 teaspoons black pepper
• 2 tablespoons lemon juice
• 2 tablespoons parsley (optional, for garnish)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Mince the garlic and dice the onion, carrots, and celery.

Step 3

Add the minced garlic and diced onion to the pot. Sauté for 2-3 minutes until fragrant and translucent.

Step 4

Add the diced carrots and celery. Cook for another 5 minutes, stirring occasionally, until the vegetables begin to soften.

Step 5

Drain and rinse the canned chickpeas under cold water.

Step 6

Add the chickpeas, vegetable broth, dried thyme, ground cumin, paprika, salt, and black pepper to the pot. Stir to combine.

Step 7

Bring the soup to a boil, then reduce the heat and let it simmer for 15 minutes.

Step 8

Add the baby spinach to the pot and stir until it wilts, which should take about 2-3 minutes.

Step 9

Stir in the lemon juice and adjust the seasoning as needed.

Step 10

Serve the soup hot, garnished with fresh parsley if desired. Enjoy!

Nutrition Facts

Serving size	2784.3 grams (2784.3g)

Amount per serving	% Daily Value*
Calories	1720

Total Fat 54.00g	69%
Saturated Fat 8.80g	44%
Polyunsaturated Fat 7.10g
Cholesterol 0mg	0%
Sodium 8455mg	368%
Total Carbohydrate 251.60g	91%
Dietary Fiber 60.50g	216%
Total Sugars 55.50g
Protein 68.30g	137%

Vitamin D 0IU	0%
Calcium 763mg	59%
Iron 23mg	127%
Potassium 4934mg	105%

*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.

Source of Calories

Fat: 27.5%

Protein: 15.5%

Carbs: 57.0%