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Chickpea Spinach Protein Soup – Simple, Hearty, and Nourishing

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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
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.