Chickpea Spinach Protein Soup – Simple, Hearty, and Nourishing

This Chickpea Spinach Protein Soup is the kind of weeknight hero you make once and crave again and again. It’s hearty without being heavy, packed with plant-based protein, and loaded with greens. The flavors are warm and savory, and it comes together with pantry staples in under an hour.

Whether you’re cooking for meal prep or a cozy dinner, this soup checks all the boxes. Serve it with crusty bread or a squeeze of lemon, and you’re set.

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Chickpea Spinach Protein Soup – Simple, Hearty, and Nourishing

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Prep Time 10 minutes mins

Cook Time 25 minutes mins

Total Time 35 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 1 medium carrot, diced
• 1 celery stalk, diced (optional but recommended)
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika (or sweet paprika if you prefer)
• 1/2 teaspoon dried oregano
• 1/4 teaspoon red pepper flakes (optional, for heat)
• 1 can (14.5 ounces) diced tomatoes
• 2 cans (15 ounces each) chickpeas, drained and rinsed
• 4 cups low-sodium vegetable broth (plus more as needed)
• 1 bay leaf
• 5–6 ounces fresh baby spinach (about 5 packed cups) or 8 ounces frozen spinach
• 1–2 tablespoons lemon juice, to taste
• Salt and black pepper, to taste
• Optional add-ins: 1/2 cup small pasta or cooked grains (like quinoa or brown rice), fresh parsley, grated Parmesan or nutritional yeast

Method

 

1. Sauté the aromatics: Warm the olive oil in a large pot over medium heat. Add onion, carrot, and celery. Cook for 5–7 minutes, stirring occasionally, until softened and lightly golden.
2. Add the garlic and spices: Stir in the garlic, cumin, smoked paprika, oregano, and red pepper flakes. Cook for 30–60 seconds, just until fragrant. Don’t let the garlic brown.
3. Build the base: Add the diced tomatoes with their juices. Cook for 2–3 minutes, stirring, to meld flavors.
4. Add chickpeas and broth: Stir in the chickpeas, vegetable broth, and bay leaf. Bring to a gentle boil, then reduce to a simmer.
5. Simmer: Let the soup simmer uncovered for 15–20 minutes. Taste and season with salt and pepper.
6. Optional partial blend: For a creamier texture, use an immersion blender to blend the soup briefly (5–10 seconds), or scoop out 1–2 cups, blend until smooth, and return to the pot. Keep some chickpeas whole for texture.
7. Add the spinach: Stir in the spinach and cook for 2–3 minutes until wilted (or 4–5 minutes if using frozen spinach). If the soup looks too thick, add a splash more broth or water.
8. Brighten and finish: Remove the bay leaf. Stir in lemon juice to taste. Adjust seasoning with more salt, pepper, or red pepper flakes.
9. Optional enrichments: For extra protein or heartiness, add cooked quinoa or small pasta at the end. Garnish with parsley, a sprinkle of Parmesan, or nutritional yeast if you like.
10. Serve: Ladle into bowls and enjoy with crusty bread or a simple side salad.

Why This Recipe Works

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• Balanced protein and fiber: Chickpeas add substance and protein, while spinach provides vitamins and minerals.
• Simple ingredients, big flavor: Onion, garlic, tomato, and spices build a rich base without complicated steps.
• Flexible and forgiving: Use canned or cooked chickpeas, fresh or frozen spinach, and adjust spices to taste.
• Great texture: A quick partial blend makes the broth silky while keeping some chickpeas whole for bite.
• Meal-prep friendly: Stores well, reheats beautifully, and tastes even better the next day.

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 1 medium carrot, diced
• 1 celery stalk, diced (optional but recommended)
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika (or sweet paprika if you prefer)
• 1/2 teaspoon dried oregano
• 1/4 teaspoon red pepper flakes (optional, for heat)
• 1 can (14.5 ounces) diced tomatoes
• 2 cans (15 ounces each) chickpeas, drained and rinsed
• 4 cups low-sodium vegetable broth (plus more as needed)
• 1 bay leaf
• 5–6 ounces fresh baby spinach (about 5 packed cups) or 8 ounces frozen spinach
• 1–2 tablespoons lemon juice, to taste
• Salt and black pepper, to taste
• Optional add-ins: 1/2 cup small pasta or cooked grains (like quinoa or brown rice), fresh parsley, grated Parmesan or nutritional yeast

Step-by-Step Instructions

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1. Sauté the aromatics: Warm the olive oil in a large pot over medium heat. Add onion, carrot, and celery.

   Cook for 5–7 minutes, stirring occasionally, until softened and lightly golden.

2. Add the garlic and spices: Stir in the garlic, cumin, smoked paprika, oregano, and red pepper flakes. Cook for 30–60 seconds, just until fragrant. Don’t let the garlic brown.
3. Build the base: Add the diced tomatoes with their juices.

   Cook for 2–3 minutes, stirring, to meld flavors.

4. Add chickpeas and broth: Stir in the chickpeas, vegetable broth, and bay leaf. Bring to a gentle boil, then reduce to a simmer.
5. Simmer: Let the soup simmer uncovered for 15–20 minutes. Taste and season with salt and pepper.
6. Optional partial blend: For a creamier texture, use an immersion blender to blend the soup briefly (5–10 seconds), or scoop out 1–2 cups, blend until smooth, and return to the pot.

   Keep some chickpeas whole for texture.

7. Add the spinach: Stir in the spinach and cook for 2–3 minutes until wilted (or 4–5 minutes if using frozen spinach). If the soup looks too thick, add a splash more broth or water.
8. Brighten and finish: Remove the bay leaf. Stir in lemon juice to taste.

   Adjust seasoning with more salt, pepper, or red pepper flakes.

9. Optional enrichments: For extra protein or heartiness, add cooked quinoa or small pasta at the end. Garnish with parsley, a sprinkle of Parmesan, or nutritional yeast if you like.
10. Serve: Ladle into bowls and enjoy with crusty bread or a simple side salad.

How to Store

• Refrigerate: Cool completely, then store in an airtight container for 4–5 days.
• Freeze: Portion into freezer-safe containers. Freeze for up to 3 months.

  Leave room for expansion.

• Reheat: Warm on the stove over low-medium heat, adding a splash of broth or water if thick. If frozen, thaw overnight in the fridge or reheat gently from frozen.
• Pasta caution: If using pasta, cook it separately and add to bowls when serving. It can over-soak and turn mushy in storage.

Benefits of This Recipe

• High in plant protein: Chickpeas deliver a satisfying protein boost without animal products.
• Fiber-rich and filling: Keeps you full longer and supports digestion.
• Micronutrient-packed: Spinach adds iron, folate, and vitamins A and K; tomatoes bring lycopene.
• Budget-friendly: Mostly pantry ingredients with a low overall cost per serving.
• Weeknight-friendly: Minimal prep, simple steps, and flexible cooking time.

Pitfalls to Watch Out For

• Over-salting early: Broth reduces as it simmers.

  Salt lightly at first, then adjust at the end.

• Burning the garlic: Add garlic after the onions soften and cook briefly to avoid bitterness.
• Skipping acidity: Lemon juice brightens the soup. Without it, flavors can taste flat.
• Overcooking pasta: If you add pasta, cook it separately and add just before serving.
• Too thin or too thick: Use partial blending to thicken, or add broth to loosen as needed.

Recipe Variations

• Creamy version: Stir in 1/3 cup unsweetened coconut milk or a dollop of Greek yogurt at the end.
• Herb-forward: Add chopped fresh dill, parsley, or basil just before serving.
• Tomato-free: Skip the canned tomatoes and add an extra cup of broth; finish with a splash of apple cider vinegar.
• Spice it up: Add 1 teaspoon curry powder or harissa paste for a different flavor profile.
• Extra protein: Stir in cooked lentils or diced chicken (if not keeping it vegan).
• Grain boost: Add cooked farro, barley, or quinoa for more chew and nutrition.
• Greens swap: Use chopped kale or Swiss chard; simmer a few extra minutes until tender.

FAQ

Can I use dried chickpeas instead of canned?

Yes. Soak 1 cup dried chickpeas overnight, then simmer in fresh water until tender (about 60–90 minutes).

You’ll end up with roughly the same amount as two cans. Drain and proceed with the recipe.

What can I use instead of spinach?

Kale, Swiss chard, or even baby arugula work well. Kale and chard need a few more minutes to soften.

Arugula wilts fast and adds a peppery note.

How can I make it creamier without dairy?

Blend a portion of the soup, or stir in a splash of coconut milk. Another option is to puree 1/2 cup of the chickpeas with a little broth, then add it back to the pot.

Is this soup good for meal prep?

Absolutely. It keeps well for several days and reheats nicely.

Store pasta separately if using to maintain texture.

What if I don’t have an immersion blender?

Carefully transfer a couple of ladles of soup to a regular blender, blend until smooth, and return it to the pot. Or skip blending for a brothier soup.

How do I make it gluten-free?

This recipe is naturally gluten-free as written. If adding pasta, choose a gluten-free variety.

Can I make it in a slow cooker?

Yes.

Sauté the aromatics and spices first for best flavor, then add everything except the spinach and lemon to the slow cooker. Cook on low for 6–7 hours or high for 3–4 hours. Stir in spinach and lemon at the end.

What should I serve with it?

Crusty bread, a simple green salad, or a grain like quinoa on the side makes it a complete meal.

A sprinkle of Parmesan or nutritional yeast adds a savory finish.

Final Thoughts

This Chickpea Spinach Protein Soup is simple cooking at its best—wholesome ingredients, bold flavor, and a satisfying bowl that fits into any busy week. It’s easy to customize, reliable for meal prep, and comforting without being heavy. Keep the ingredients on hand, and you’ll always have a nourishing dinner ready to go.

Enjoy it as-is or make it your own with the variations above.