This nutrient-dense chickpea soup is a practical dinner option that prepares in under 35 minutes. It utilizes common pantry staples and versatile greens to create a hearty, protein-rich meal.
List of ingredients
- 1 ½ tablespoon olive oil – used for sautéing the base vegetables.
- 1 onion, peeled and diced – provides a foundational savory flavor.
- 2 carrots, peeled and diced – adds sweetness and texture.
- 1 celery rib, diced – contributes an earthy aromatic note.
- 2-3 garlic cloves, minced – adds pungent depth.
- 1 teaspoon paprika – gives the broth a warm, smoky undertone.
- 1 teaspoon oregano – provides a classic Mediterranean herbal scent.
- ¼ teaspoon thyme – adds a subtle woody flavor.
- 2 cans (14oz – 400 gr each) chickpeas, drained – the primary plant-based protein source.
- 1 can (14oz – 400 gr) whole or diced tomatoes – creates a thick, tangy base.
- 2 ½ cup (600 ml) low-sodium vegetable broth – provides the liquid volume and salt balance.
- ¾ teaspoon salt – enhances all other flavors.
- â…› teaspoon black pepper – adds a mild spicy heat.
- 2 bay leaves (optional) – adds a subtle floral aroma during simmering.
- 1 tablespoon flour – used to thicken the final consistency of the broth.
- 6 oz (170 grams) fresh spinach (or 3 oz frozen) – adds vitamins and a pop of color.
- 1 to 2 tablespoon fresh lemon juice, or to taste (optional) – brightens the overall flavor profile.
step-by-step instructions
- Sauté Aromatics: Heat olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrot, and celery, stirring frequently for about 5 minutes until the onion is translucent and soft.
- Toast Spices: Stir in the minced garlic, paprika, oregano, and thyme. Cook for approximately 1 minute until the herbs become fragrant.
- Simmer Base: Add the drained chickpeas, canned tomatoes, vegetable broth, salt, pepper, and bay leaves. Bring the liquid to a boil, then cover the pot, reduce the heat, and simmer for 20 minutes. Remove the bay leaves before proceeding.
- Thicken and Wilt: Mix 1 tablespoon of flour and ¼ cup of cold water in a jar and shake until emulsified. Stir this slurry into the soup, then add the fresh spinach (or frozen) in small batches, stirring until the leaves have wilted. Turn off the heat.
- Final Seasoning: Stir in the lemon juice. Taste the soup and add additional salt, pepper, or lemon juice until the flavors are balanced.
- Serving: Divide the soup into bowls. Optional: garnish with a drizzle of extra virgin olive oil, red pepper flakes, and microbial-rennet parmesan cheese. Serve with crusty bread.
Vegetable Preparation and Selection
Choosing the Best Onion Variety
Yellow onions are recommended for this soup because they provide a balanced sweetness and sharpness. White onions can be used for a cleaner, sharper taste, while red onions may slightly alter the color of the broth.
Cutting Vegetables for Uniform Cooking
Dice the carrots and celery to be roughly the same size as the onion pieces. This ensure that all the aromatic vegetables soften at the same rate and maintain a consistent texture in the final bowl.
Fresh versus Frozen Spinach
Fresh baby spinach is ideal for a bright color and quick wilting process. If using frozen spinach, ensure it is thawed and squeezed of excess moisture, or increase the simmering time to ensure it is fully heated through.
Flavor Enhancement Techniques
Sautéing the Soffritto Base
The combination of onion, carrot, and celery is known as a soffritto. Cooking these slowly in olive oil allows the natural sugars to release, creating a deep flavor foundation for the rest of the soup.
Toasting Dry Herbs and Spices
Adding the garlic, paprika, and dried herbs to the hot oil before adding liquid is essential. This process, known as blooming, activates the essential oils in the spices for a more intense flavor.
Using Fresh Lemon Juice for Brightness
The addition of lemon juice at the very end of the cooking process provides a necessary acidic contrast. This cuts through the starchiness of the chickpeas and the richness of the oil.
Balancing Salt and Acidity
Always taste the soup after adding the lemon juice before adding more salt. Acidity can change how you perceive saltiness, so final seasoning should only happen after all acidic components are added.
Ingredient Substitutions and Variations
Replacing Chickpeas with Other Beans
Cannellini beans or Great Northern beans are excellent substitutes for chickpeas, offering a creamier texture. Lentils can also be used, though they may absorb more liquid and require extra broth.
Gluten-Free Thickening Options
To make this recipe gluten-free, omit the flour slurry entirely for a thinner, broth-like soup. Alternatively, use a mixture of cornstarch and cold water or a small amount of arrowroot powder.
Adding Hearty Grains or Pasta
Stir in cooked pearl couscous, orzo, or ditalini pasta just before serving. Avoid boiling the pasta directly in the soup, as it will absorb too much liquid and may become mushy.
Alternative Leafy Greens
Chopped kale or Swiss chard can replace spinach for a heartier texture. These greens require a slightly longer cooking time than spinach to become tender.
Modifying the Tomato Base
While diced tomatoes are standard, crushed tomatoes will result in a thicker, smoother broth. Cherry tomatoes can be used if they are simmered long enough to break down completely.
Cooking and Equipment Advice
Choosing the Right Pot
A Dutch oven is ideal because its heavy bottom prevents the vegetables from scorching during the sauté phase. A large stockpot also works well if you are doubling the recipe for meal prep.
Preventing the Soup from Burning
Keep the heat at a steady medium or low once the liquid is added. Stir occasionally, especially after adding the flour slurry, to ensure no flour settles and burns at the bottom of the pot.
Managing Simmer Temperatures
A gentle simmer is characterized by a few small bubbles breaking the surface. Boiling the soup too vigorously for the entire 20 minutes can cause the chickpeas to break apart and the broth to reduce too much.
Serving and Pairing Suggestions
Complementary Breads and Crostini
Serve this soup with toasted sourdough or a warm baguette to scoop up the chickpeas. Garlic crostini or focaccia provide additional flavor and texture that complements the tomato base.
Toppings for Extra Texture
A drizzle of high-quality extra virgin olive oil adds a silky finish. Red pepper flakes provide a hint of heat, while microbial-rennet parmesan adds a salty, savory element.
Pairing with Fresh Salads
A simple arugula salad with a light balsamic vinaigrette balances the richness of the bean soup. The peppery notes of the arugula contrast well with the earthy chickpeas.
Storage and Reheating Guidelines
Refrigeration for Maximum Freshness
Store leftovers in airtight glass containers in the refrigerator for up to 3 to 4 days. The flavors often intensify and improve after the soup has chilled overnight.
Proper Freezing Techniques
Allow the soup to cool completely before transferring it to freezer-safe containers. Leave about one inch of headspace at the top of the container to allow the liquid to expand during freezing.
Best Ways to Reheat
Reheat the soup on the stovetop over medium heat, adding a splash of water or broth if it has thickened too much. Avoid overcooking the spinach during reheating to maintain its color.
Common Troubleshooting and FAQs
Why is my soup too thin?
If the soup is too thin, simmer it uncovered for an additional 10 minutes to reduce the liquid. You can also mash a few of the chickpeas against the side of the pot to release natural starches.
How can I make the flavor more intense?
Ensure you are sautéing the vegetables until they are soft and the spices are toasted. Adding a teaspoon of tomato paste along with the garlic can also deepen the savory profile.
Can I use dried chickpeas instead of canned?
Yes, but dried chickpeas must be soaked overnight and pre-cooked. Replace the canned chickpeas with cooked dried beans and adjust the simmering time as needed.
What can I use instead of vegetable broth?
Water mixed with a bit of salt and a pinch of sugar can work, though it will lack depth. A low-sodium mushroom broth is another flavorful alternative.
Why did my spinach disappear?
Spinach has a very high water content and shrinks significantly when heated. This is normal, but to prevent overcooking, always add it at the very end and turn off the heat immediately after it wilts.
Print
Mediterranean Chickpea and Spinach Soup
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Description
This warming and protein-packed chickpea soup comes together in less than 30 minutes and makes a healthy, quick yet delicious dinner. Plus, it’s made from scratch with cheap store cupboard staples and spinach from the freezer!
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 – 400 gr each) chickpeas, drained
- 1 can (14oz – 400 gr) whole or diced tomatoes
- 2 ½ cup (600 ml) low-sodium vegetable broth
- ¾ teaspoon salt
- â…› teaspoon black pepper
- 2 bay leaves (optional)
- 1 tablespoon flour
- 6 oz (170 grams) fresh spinach (or 3 oz frozen)
- 1 to 2 tablespoon fresh lemon juice, or to taste (optional)
Instructions
- Sauté: 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.
- Fragrance: Stir in the garlic, paprika, oregano and thyme. Cook until fragrant, about 1 minute.
- Simmer: 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.
- Thicken: Add the flour and ¼ cup of cold water to a jar with a lid, shake until emulsified, and stir in the soup. Next, add the fresh spinach, a handful at a time, and stir until wilted (if using frozen, increase the cooking time accordingly). Turn the heat off.
- Season: Finish with lemon juice, then taste and season with more salt, pepper, and lemon juice until the flavours really sing.
- Serve: Divide into bowls, drizzle with extra virgin olive oil and a pinch of red pepper flakes if you like, and add vegan parmesan cheese if desired. Serve with crusty bread.
Notes
If you use a broth that tastes quite salty on its own, adjust the seasoning at the end. Leftovers keep well in the fridge for up to 3-4 days or can be frozen for up to 2 months.
- Prep Time: 5 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 314 kcal
- Sugar: 11 g
- Sodium: 512 mg
- Fat: 9 g
- Saturated Fat: 1 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 48 g
- Fiber: 13 g
- Protein: 14 g
- Cholesterol: 0 mg