Chickpea and Spinach Soup

Introduction & Inspiration

This recipe, “Chickpea and Spinach Soup,” is a hearty, healthy, and flavorful soup that combines the protein-rich goodness of chickpeas with the vibrant nutrients of spinach, all in a savory and aromatic broth.

The inspiration likely comes from a desire to create a simple, satisfying, and nutritious meal that’s perfect for a quick weeknight dinner, a light lunch, or a comforting meal on a chilly day.

It’s a recipe that’s packed with vegetables, making it a great way to incorporate more plant-based foods into your diet.

The combination of chickpeas, spinach, tomatoes, and spices creates a flavorful and comforting soup that’s both easy to make and deeply satisfying.

Nostalgic Appeal (with a Wholesome Twist)

Soup, in general, often evokes a sense of comfort and nostalgia, reminding many of home-cooked meals and family traditions.

This particular soup, with its combination of chickpeas, spinach, and warming spices, offers a wholesome and nutritious twist on classic vegetable soup.

It’s a recipe that combines the familiarity of a simple soup with the vibrant flavors of Mediterranean and Middle Eastern cuisine.

The hearty texture and comforting flavors make it a perfect meal for a cozy night in.

Plant-Based, Protein-Rich, and Easy

This recipe is all about creating a healthy, satisfying, and easy-to-make soup that’s entirely plant-based.

It’s packed with:

• Plant-Based Protein: From the chickpeas.
• Vitamins and Minerals: From the spinach, carrots, celery, onion, and tomatoes.
• Fiber: From the chickpeas and vegetables.

It’s a recipe that’s naturally vegan and can be easily made gluten-free.

It’s also incredibly quick and easy to prepare, requiring just a few simple ingredients and minimal cooking time.

It’s a perfect example of how healthy eating can be both delicious and convenient.

Flavor Goal

The primary flavor goal is a savory, slightly earthy, and aromatic soup with a balance of flavors from the vegetables, spices, and broth.

The chickpeas provide a hearty base and a slightly nutty flavor.

The onion, carrots, celery, and garlic create a flavorful foundation, contributing sweetness and aromatic notes.

The diced tomatoes add acidity, sweetness, and moisture to the soup.

The cumin, coriander, and smoked paprika provide warmth, depth, and a hint of smokiness.

The spinach adds a mild flavor and a boost of nutrients.

The vegetable broth provides the liquid base and adds savory flavor.

It’s a flavor combination that’s both comforting and flavorful, perfect for a nourishing and satisfying meal.

Ingredient Insights

Let’s break down each ingredient:

• Chickpeas (drained and rinsed): These are the star of the soup, providing plant-based protein, fiber, and a satisfying texture. Canned chickpeas are convenient, but you can also use cooked dried chickpeas.
• Onion (diced): This provides a savory, aromatic base for the soup.
• Carrots (diced): These add sweetness, color, and nutrients to the soup.
• Celery Stalks (diced): These contribute a subtle, savory flavor and a bit of crunch.
• Garlic Cloves (minced): This adds a pungent, flavorful note to the soup.
• Vegetable Broth or Water: This forms the liquid base of the soup. Vegetable broth adds more flavor, but water can also be used.
• Canned Diced Tomatoes: These add acidity, sweetness, and moisture to the soup.
• Ground Cumin, Ground Coriander, and Smoked Paprika: These spices create the signature flavor profile of the soup, adding warmth, depth, and a hint of smokiness.
• Dried Thyme: Adds an herbal note.
• Salt and Pepper: These essential seasonings enhance the flavors of all the other ingredients.
• Olive Oil: This is used for sautéing the vegetables, adding a touch of richness and flavor.
• Fresh Spinach (roughly chopped): This adds a mild flavor, a vibrant green color, and a boost of nutrients.
• Lemon Wedges (for serving – optional): These add a bright, citrusy finish and a touch of acidity.

Essential Equipment

Here’s the equipment you’ll need:

• Large pot or Dutch oven: For cooking the soup. A heavy-bottomed pot is ideal for even heat distribution.
• Cutting board and knife: For chopping the vegetables.
• Measuring cups and spoons: For accurate ingredient proportions.
• Wooden spoon or ladle: For stirring the soup.
• Can Opener

That’s a very basic list of kitchen equipment.

List of Ingredients with Measurements

Here’s the ingredient list with precise measurements:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 6 cups vegetable broth or water
• 1 can (14.5 oz) diced tomatoes
• 1 tsp ground cumin
• 1 tsp ground coriander
• ½ tsp smoked paprika
• ½ tsp dried thyme
• Salt and pepper to taste
• 2 tbsp olive oil
• 4 cups fresh spinach, roughly chopped
• Lemon wedges for serving (optional)

Step-by-Step Instructions

Let’s walk through the process:

1. Sauté Vegetables: In a large pot, heat the olive oil over medium heat. Add the diced onion, carrots, and celery. Sauté for 5-7 minutes, until the vegetables are softened.
2. Add Garlic: Add the minced garlic and cook for another 1-2 minutes, until fragrant.
3. Add Spices: Stir in the ground cumin, ground coriander, smoked paprika, and dried thyme. Cook for 1 minute to toast the spices and release their aromas.
4. Add Remaining Ingredients (Except Spinach): Add the drained and rinsed chickpeas, diced tomatoes (with their juice), and vegetable broth or water. Stir to combine.
5. Bring to Boil and Simmer: Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 20-25 minutes, or until the vegetables are tender and the flavors have melded. Stir occasionally to prevent sticking.
6. Add Spinach: Stir in the roughly chopped spinach and cook for an additional 5 minutes, until the spinach is wilted.
7. Season: Season the soup with salt and pepper to taste.
8. Serve: Serve the chickpea and spinach soup hot, with lemon wedges on the side for a bright, fresh flavor if desired.

Troubleshooting

Here are a few potential issues and solutions:

• Soup Too Thin: If the soup is too thin, you can simmer it for a longer period, uncovered, to allow some of the liquid to evaporate. You can also mash some of the chickpeas against the side of the pot to thicken the soup.
• Soup Too Thick: If the soup is too thick, add more vegetable broth or water until it reaches your desired consistency.
• Soup Bland: Add more salt, pepper, spices, or a squeeze of lemon juice to taste. You can also add a pinch of red pepper flakes for heat.
• Vegetables undercooked/overcooked Adjust simmer time as needed.

Tips and Variations

Here are some ways to customize this recipe:

• Different Vegetables: Use any combination of vegetables you like, such as potatoes, sweet potatoes, zucchini, bell peppers, or kale.
• Add Greens: Add a handful of chopped kale, chard, or other greens in addition to or instead of spinach.
• Add Protein: Add cooked lentils, white beans, or crumbled tofu for extra protein.
• Add pasta or grains: For an even heartier soup.
• Make it Spicy: Add a pinch of cayenne pepper, red pepper flakes, or a dash of hot sauce to the soup for a spicy kick.
• Add Lemon Juice: Add a squeeze of lemon juice at the end for extra brightness and acidity.
• Garnish: Garnish the soup with fresh herbs, a dollop of vegan sour cream or yogurt, or a drizzle of olive oil.
• Make it Creamy: Stir in a dollop of vegan cream cheese, cashew cream, or coconut milk at the end for a creamier soup.

Serving and Pairing Suggestions

This Vegan Chickpea and Spinach Soup is perfect for:

• Lunch or Dinner: It’s a hearty, flavorful, and satisfying meal on its own.
• Meal Prep: It’s a great make-ahead option, as it reheats well.
• Cold Weather Meals: It’s a comforting and warming soup, perfect for chilly days.

It pairs well with:

• Crusty Bread: For dipping and soaking up the flavorful broth.
• A Green Salad: For a complete and balanced meal.
• Grilled Cheese Sandwich (Vegan): For a classic comfort food pairing.

Nutritional Information

This Vegan Chickpea and Spinach Soup is a very healthy and nutritious meal option.

It’s packed with:

• Plant-Based Protein: From the chickpeas.
• Fiber: From the chickpeas and vegetables.
• Vitamins and Minerals: From the various vegetables.
• Iron: From the Spinach

It’s also naturally low in fat and cholesterol-free.

The exact nutritional information will vary depending on the specific ingredients you use and the serving size.

Print

Recipe Summary and Q&A

Recipe Summary: Vegan Chickpea and Spinach Soup is a hearty, flavorful, and nutritious soup made with chickpeas, spinach, vegetables, vegetable broth, and spices. It’s a simple, comforting, and versatile dish that’s perfect for any occasion.

Q: Can I make this ahead of time? A: Yes, this soup is even better the next day! You can make it up to 3-4 days in advance and store it in the refrigerator.

Q: How long does it last? A: Stored in an airtight container in the refrigerator, it should last for up to 3-4 days.

Q: Can I freeze it? A: Yes, this soup freezes very well. Let it cool completely, then transfer it to freezer-safe containers or bags and freeze for up to 2-3 months. Thaw it in the refrigerator before reheating.

Q: Can I use dried chickpeas instead of canned? A: Yes, you can use cooked dried chickpeas. You’ll need about 1 ½ cups of cooked chickpeas to replace one 15-ounce can.

Q: Can I use a different type of green? A: Absolutely! Kale, collard greens, or chard would all work well.

The Benefits of Chickpeas (Yet Again!)

Chickpeas, the star of this soup, are a nutritional powerhouse, providing:

• High-Quality Plant-Based Protein: Essential for building and repairing tissues, and for promoting satiety.
• Dietary Fiber: Important for digestive health, helping to regulate blood sugar levels, and contributing to feelings of fullness.
• Iron: A crucial mineral for carrying oxygen throughout the body.
• Folate: A B-vitamin that’s essential for cell growth and development.
• Other Minerals: Such as magnesium, potassium, and zinc.

Chickpeas are also:

• Affordable: They’re a relatively inexpensive source of protein and nutrients.
• Versatile: They can be used in a wide variety of dishes, from soups and stews to salads and dips.
• Shelf-Stable: Canned chickpeas have a long shelf life, making them a convenient pantry staple.

In this Vegan Chickpea and Spinach Soup, they provide the heartiness, protein, and a satisfying texture that makes it a complete and delicious meal.

The Importance of Sautéing Vegetables

Sautéing the vegetables (onion, carrots, celery) in olive oil before adding the other ingredients, as we do in this recipe, is an important step for developing flavor.

Sautéing:

• Softens the Vegetables: It helps to soften the vegetables, making them more tender and palatable.
• Releases Flavors: It releases the natural flavors and aromas of the vegetables, creating a more flavorful base for the soup.
• Creates a Fond: Sautéing vegetables can create a “fond,” which is the browned bits that stick to the bottom of the pan. This fond is full of flavor and can be deglazed with the broth to add even more depth to the soup.

Taking the time to sauté the vegetables properly is a simple yet effective way to enhance the overall flavor of your soup.

Tips for Making Flavorful Vegetable Broth

While this recipe calls for store-bought vegetable broth, making your own vegetable broth from scratch is a great way to add even more flavor to your soup and reduce food waste.

Here are a few tips for making flavorful vegetable broth:

• Use a Variety of Vegetables: Use a mix of vegetables, such as onions, carrots, celery, garlic, mushrooms, leeks, and tomatoes.
• Save Vegetable Scraps: Save vegetable scraps, such as onion peels, carrot tops, celery leaves, and mushroom stems, in a freezer bag. When you have enough, use them to make broth.
• Add Herbs and Spices: Add herbs and spices, such as bay leaves, thyme, parsley, peppercorns, and garlic cloves, to the broth for extra flavor.
• Simmer for a Long Time: Simmer the broth for at least an hour, or even longer, to allow the flavors to develop and deepen.
• Strain Thoroughly: Strain the broth through a fine-mesh sieve or cheesecloth to remove the solids.

Homemade vegetable broth is a delicious and nutritious base for soups, stews, and other dishes, and it’s a great way to reduce food waste and get the most out of your vegetables.

The Joy of Sharing Homemade Soup

Making and sharing a pot of soup, like this Vegan Chickpea and Spinach Soup, is a simple yet profound act of care and connection.

Soup is a universally comforting food, often associated with warmth, nourishment, and home.

Sharing a bowl of soup with loved ones is a way to create a sense of togetherness and to share a simple, satisfying meal.