Hearty Chickpea Soup
A comforting and nourishing bowl of chickpea soup, loaded with vegetables like carrots, celery, and spinach. Seasoned with aromatic herbs, it's a light yet satisfying meal perfect for any day of the week.
For 4 servings
Sauté the vegetables
- Heat the olive oil in a large pot or Dutch oven over medium heat.
- Add the chopped onion, carrots, and celery. Cook, stirring occasionally, until softened, about 6-8 minutes.
- Add the minced garlic, dried thyme, dried rosemary, and red pepper flakes. Cook for another minute until fragrant.
Build and simmer the soup
- Pour in the diced tomatoes (with their juices), the rinsed chickpeas, and the vegetable broth.
- Stir everything together and bring the soup to a boil.
- Once boiling, reduce the heat to low, cover, and let it simmer for 15-20 minutes to allow the flavors to meld.
Finish and season
- Remove the pot from the heat. Stir in the fresh spinach until it wilts, which should take about 1-2 minutes.
- Stir in the fresh lemon juice.
- Season with salt and black pepper. Taste and adjust seasoning if needed.
Serve
- Ladle the soup into bowls.
- Garnish with fresh parsley before serving.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a creamier texture, you can blend one cup of the soup and stir it back into the pot.
- 2Don't skip the lemon juice at the end; it brightens up all the flavors.
- 3This soup stores well in the refrigerator for up to 4 days, and the flavors get even better overnight.
- 4Feel free to add other vegetables like zucchini or bell peppers along with the carrots and celery.
Adapt it for your goals.
High protein
Add 1/2 cup of cooked quinoa at the end or stir in a scoop of unflavored plant-based protein powder with the broth.
spicySpicy
Increase the red pepper flakes to 1/2 teaspoon and add a finely chopped jalapeño with the onions for extra heat.
gluten freeGluten free
This recipe is naturally gluten-free. Just ensure your brand of vegetable broth is certified gluten-free.
quickQuick
Use a pre-chopped mirepoix mix (onion, carrots, celery) from the grocery store to save on prep time.
Why this is on our healthy list.
Rich in Plant-Based Protein
Chickpeas are an excellent source of protein, which is essential for muscle repair and overall body function.
High in Dietary Fiber
The combination of chickpeas and vegetables provides a significant amount of fiber, promoting digestive health and helping you feel full and satisfied.
Packed with Vitamins
Carrots, spinach, and tomatoes supply essential vitamins like Vitamin A, Vitamin C, and Vitamin K, which support vision, immune function, and bone health.
Supports Heart Health
This soup is low in saturated fat and made with low-sodium broth, making it a heart-friendly option. The herbs provide flavor without relying on excess salt.
Frequently asked questions
Yes, this soup is very healthy. It's packed with plant-based protein and fiber from chickpeas, and loaded with vitamins and minerals from the vegetables. Using low-sodium broth and herbs for flavor makes it a heart-healthy choice.