Chickpea and Spinach Soup

Introduction & Inspiration

I’m always on the lookout for healthy, flavorful, and satisfying soups that are easy to make and packed with nutrients. This Chickpea and Spinach Soup immediately caught my attention! The combination of hearty chickpeas, vibrant spinach, aromatic spices, and a rich tomato-based broth seemed like the perfect recipe for a comforting and nourishing meal.

My inspiration came from a desire to create a soup that was both flavorful and versatile, perfect for a weeknight dinner, a make-ahead lunch, or a light yet satisfying meal. I wanted something that would be both comforting and energizing.

My goal was to find a recipe that used readily available ingredients, required minimal effort, and delivered a delicious and wholesome soup. This Chickpea and Spinach Soup seemed to fit the bill perfectly: simple ingredients, a straightforward cooking process, and the potential for endless variations with different vegetables and seasonings.

It is a perfect soup for a cozy night.

Nostalgic Appeal

Chickpea and Spinach Soup, while perhaps not a universally recognized classic, taps into several nostalgic elements. Soups, in general, are often associated with comfort food, family meals, and hearty, satisfying dishes that warm you from the inside out.

The combination of chickpeas, spinach, and tomatoes is a flavor profile found in many cuisines around the world, evoking memories of Mediterranean, Middle Eastern, and Indian dishes.

The use of warming spices like cumin, coriander, and smoked paprika adds a depth of flavor that’s reminiscent of slow-cooked stews and comforting, aromatic meals.

And the overall experience of enjoying a warm, flavorful, and nourishing bowl of soup, especially on a chilly day, is a timeless pleasure that connects us to a shared culinary heritage.

Homemade Focus

This Chickpea and Spinach Soup is a testament to the power of homemade cooking, emphasizing the fresh flavors and simple techniques that make home-cooked meals so satisfying. You’re in control of every ingredient, ensuring their quality and freshness.

I appreciate recipes that prioritize whole, unprocessed ingredients and straightforward methods, and this one certainly does. You’re using canned chickpeas and diced tomatoes for convenience, but you’re also incorporating fresh vegetables, herbs, and spices to create a soup that’s far more flavorful and nutritious than anything you could buy pre-made.

The act of sautéing the onion, carrots, and celery, creating the aromatic base for the soup, is a classic cooking technique that connects us to the heart of home cooking.

And the simple act of simmering the soup, allowing the flavors to meld and deepen, is a rewarding process that yields a delicious and comforting meal.

Flavor Goal

The primary flavor goal of this Chickpea and Spinach Soup is a harmonious blend of savory, slightly sweet, tangy, and subtly spicy flavors, with a hearty texture from the chickpeas and a vibrant freshness from the spinach. It’s a soup that’s both comforting and flavorful, perfect for a light yet satisfying meal.

The chickpeas provide the heartiness of the soup, offering a slightly nutty and earthy flavor and a creamy texture.

The diced tomatoes contribute acidity, sweetness, and body to the broth.

The onion, carrots, and celery create the mirepoix (or soffritto, depending on your culinary perspective), a foundation of aromatic vegetables that adds sweetness and savory depth.

The minced garlic adds a pungent and aromatic flavor that enhances the other ingredients.

The ground cumin, ground coriander, smoked paprika, and dried thyme provide a warm, earthy, and slightly smoky flavor profile, adding depth and complexity to the soup.

The vegetable broth provides the liquid base, adding flavor and moisture.

The fresh spinach adds a touch of freshness, a pop of color, and a subtle earthy note.

And the optional lemon wedges, served on the side, provide a burst of acidity and brightness that complements the other flavors.

Ingredient Insights

Let’s examine the ingredients and their roles. As usual, we’ll skip specific measurements for now, saving those for the recipe section.

Canned chickpeas, drained and rinsed: These are the star of the show.

Onion, diced:

Carrots, diced:

Celery stalks, diced:

Garlic cloves, minced:

Vegetable broth or water:

Canned diced tomatoes:

Ground cumin, ground coriander, smoked paprika, and dried thyme:

Olive oil:

Fresh spinach, roughly chopped:

Lemon wedges for serving (optional):

This a very healthy list.

Essential Equipment

You won’t need any specialized equipment. Here’s what you’ll need:

A large pot or Dutch oven: This is essential for cooking the soup. A heavy-bottomed pot is ideal for even heat distribution.

A cutting board and knife: For dicing the vegetables.

A wooden spoon or spatula: For stirring the soup.

Measuring cups and measuring spoons.

That’s all!

List of Ingredients with Measurements

Here’s the complete list of ingredients, 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
• 1/2 tsp smoked paprika
• 1/2 tsp dried thyme
• Salt and pepper to taste
• 2 tbsp olive oil
• 4 cups fresh spinach, roughly chopped
• Lemon wedges for serving (optional)

These ingredients will made a perfect and tasty soup.

Prepare all ingredients.

Step-by-Step Instructions

Let’s break down the process into easy-to-follow steps.

Step 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.

Step 2: Add Garlic. Add the minced garlic and cook for another 1-2 minutes, until fragrant.

Step 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 flavors.

Step 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.

Step 5: 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.

Step 6: Add Spinach. Stir in the roughly chopped spinach and cook for an additional 5 minutes, until the spinach is wilted.

Step 7: Season and Serve. Season the soup with salt and pepper to taste. Serve hot, with lemon wedges on the side for a bright, fresh flavor if desired.

These are easy to follow instructions.

Troubleshooting

Let’s address some potential issues, and how to solve them:

Problem: My soup is too thin. Solution: You can continue to simmer the soup, 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 naturally, or use an immersion blender to partially blend a portion of the soup.

Problem: My soup is too thick. Solution: Add more vegetable broth or water, a little at a time, until the soup reaches your desired consistency.

Problem: My soup is bland. Solution: Make sure you used enough salt and spices. Taste and adjust the seasonings as needed. You can also add a squeeze of lemon juice or a pinch of red pepper flakes for extra flavor.

These tips will help you.

Tips and Variations

This recipe offers many options.

Tip: For a richer flavor, use a high-quality vegetable broth.

Variation: Add other vegetables to the soup, such as diced zucchini, potatoes, or bell peppers.

Tip: If you don’t have all the spices listed, you can use a pre-made spice blend, such as a curry powder or a Moroccan spice blend.

Variation: Add a protein source, such as cooked lentils, white beans, or shredded tofu, for a heartier meal.

Tip: For a creamier soup, you can stir in a dollop of plain vegan yogurt or cashew cream at the end.

Variation: Add a squeeze of lemon juice before serving for extra brightness and acidity.

Tip: Garnish the soup with fresh herbs, such as parsley, cilantro, or dill.

This recipe is easy to personalize.

Serving and Pairing Suggestions

This Chickpea and Spinach Soup is a versatile and satisfying meal. Here are some serving and pairing ideas:

Serving: Serve the soup hot, in bowls.

Pairing: * With crusty bread: Perfect for dipping into the flavorful broth. * With a side salad: For a lighter and more balanced meal.

• With a dollop of vegan sour cream or yogurt: Adds creaminess and tanginess.
• With a sprinkle of toasted nuts or seeds: For added texture and flavor.

This soup could be a starter or a main dish.

Nutritional Information

Nutritional information is approximate due to variations in specific ingredients and serving sizes. A serving (assuming the recipe makes about 4-6 servings) may contain:

• Calories: 200-250
• Fat: 6-8 grams
• Saturated Fat: 1-2 grams
• Cholesterol: 0 mg (vegan recipe)
• Sodium: 400-600mg
• Total Carbs: 30-40 grams
• Dietary Fiber: 8-12 grams
• Sugars: 5-8 grams
• Protein: 8-12 grams

This Chickpea and Spinach Soup is a very healthy and nutritious meal, providing a good source of protein, fiber, and vitamins from the chickpeas, vegetables, and spices.

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Recipe Summary and Q&A

Let’s conclude with a summary of the recipe and answers to some frequently asked questions:

Recipe Summary:

Chickpea and Spinach Soup is a hearty, flavorful, and nutritious vegan soup made with chickpeas, spinach, diced tomatoes, onion, carrots, celery, garlic, vegetable broth, and a blend of warming spices. It’s simmered until the vegetables are tender and the flavors have melded, and then served hot.

Q&A:

Q: Can I make this soup ahead of time? A: Yes! This soup often tastes even better the next day. You can make it ahead of time and store it in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave.

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

Q: I don’t have all the spices listed. Can I substitute? A: Yes, you can adjust the spices to your liking. Cumin, coriander, and smoked paprika are key for the flavor profile, but you can experiment with other spices like turmeric, curry powder, or chili powder.

Q: Can I use dried chickpeas instead of canned? A: Yes, you can use dried chickpeas, but you’ll need to cook them separately before adding them to the soup. This will significantly increase the overall cooking time.

Q: Can I add pasta? A: Sure