Oh, you are going to LOVE this Vegan Chickpea & Spinach Soup! Seriously, it’s one of those magical recipes that feels like a warm hug in a bowl, but is also ridiculously good for you. I came up with this one on a super busy Tuesday when I needed something satisfying and healthy, like, *yesterday*. It just *works*, you know? Packed with goodness and flavor, but so easy to whip up. It’s become my go-to when I want comfort food without any of the guilt. Trust me, this soup is a keeper!
Why You’ll Love This Vegan Chickpea & Spinach Soup
Seriously, this soup is a winner for so many reasons:
- Super Healthy: It’s loaded with plant-based protein from chickpeas and tons of vitamins from the spinach and veggies.
- Lightning Fast: Perfect for those busy weeknights – it’s on the table in under an hour!
- So Flavorful: Those warming spices make it taste like it simmered for hours.
- Totally Vegan & Plant-Based: Everyone can enjoy this goodness!
- So Satisfying: It’s hearty enough to be a whole meal.
Ingredients for Your Vegan Chickpea & Spinach Soup
Alright, let’s talk about what you’ll need for this amazing soup. It’s pretty straightforward, which is part of why I love it so much! You probably have most of this in your pantry already:
Here’s the lineup:
- 1 tablespoon of good old olive oil – enough to get things started.
- 1 large onion, chopped up nice and fine.
- 2 carrots, peeled and then chopped – they add such a lovely sweetness.
- 2 celery stalks, also chopped, for that essential aromatic base.
- 3 cloves of garlic, minced up small – gotta have that garlic punch!
- 1 teaspoon of ground cumin.
- 1 teaspoon of ground coriander.
- 1/2 teaspoon of turmeric – for that beautiful color and healthy boost.
- 1/4 teaspoon of cayenne pepper, totally optional, but it gives a nice little kick.
- 6 cups of vegetable broth – the heartier, the better!
- 1 (15-ounce) can of chickpeas, make sure to rinse and drain them first.
- 1 (10-ounce) package of frozen chopped spinach – so easy!
- Salt and black pepper, to taste – don’t be shy!
- And lastly, some fresh lemon juice, just for a bright squeeze at the end.
Step-by-Step Guide to Making Vegan Chickpea & Spinach Soup
Okay, so making this soup really is super simple, promise! It all starts on the stovetop and comes together in a flash. You’ll be smelling the amazing aromas in no time! It’s not unlike making a good Tuscan White Bean Kale Soup, where simple ingredients turn into something magical.
Sautéing the Aromatics
First things first, grab a big pot or a Dutch oven – whatever you have handy. Pop it on medium heat and add your olive oil. Once it’s shimmering a bit, toss in your chopped onion, carrots, and celery. Let them soften up for about 8-10 minutes; you want them tender, not brown and crispy. Then, stir in that minced garlic, cumin, coriander, turmeric, and the cayenne if you’re feeling a bit spicy. Cook for just one more minute until everything smells amazing – that’s your cue!
Simmering the Base
Now, pour in all 6 cups of that lovely vegetable broth and add your rinsed chickpeas. Give it a good stir. Bring this whole mix up to a boil, but don’t let it go crazy! As soon as it starts bubbling, turn the heat down so it’s just gently simmering. Let it hang out like that for about 15 minutes. This is where all those flavors really start to meld together. It’s kind of like letting the ingredients have a little party in the pot, making it just as rich as a Moroccan Chickpea Tagine.
Adding the Spinach and Finishing Touches
Just about done! Now, dump in that whole package of frozen chopped spinach. Stir it all around and let it cook until the spinach is all wilted and vibrant green, which usually takes about 5 minutes. Finally, the best part: taste it! Add salt and black pepper until it tastes just right for you. Trust your palate here! Serve it up hot, and don’t forget that squeeze of fresh lemon juice right at the end – it really brightens everything up!
Tips for the Best Vegan Chickpea & Spinach Soup
Okay, so this soup is pretty forgiving, but a few little tricks really make it sing. First off, for the veggies – don’t rush that initial sauté! Letting the onion, carrots, and celery soften nicely over medium heat really builds a deep flavor base. And seriously, taste as you go! The salt and pepper are crucial, and what tastes perfect to me might need a little more or less for you. One thing I *love* doing is using a really good quality vegetable broth; it makes a huge difference. If you want to make it extra special or if you happen to love chickpeas as much as I do maybe check out this Moroccan Chickpea Soup recipe too for another yummy take!
Variations for Your Vegan Chickpea Soup
This soup is fantastic as is, but you know me, I love to play around! If you’re feeling adventurous, try tossing in a handful of chopped bell peppers with the onions or adding some diced zucchini when you add the chickpeas. For an extra layer of flavor, a pinch of smoked paprika or a dash of liquid smoke can be amazing. And if you’re craving something a little richer, blend about half the soup before adding the spinach – it makes it super creamy, almost like a Tuscan White Bean Kale Soup!
Serving Suggestions for this Hearty Soup
This soup is so satisfying on its own, but if you want to make it a real feast, I’ve got a few ideas! A crusty loaf of homemade bread is an absolute must – perfect for dipping and soaking up every last delicious drop. Or, if you’re feeling a bit more like a salad, a simple Caesar salad or a fresh green salad with a bright vinaigrette is just lovely. Honestly, anything that gives you that “full meal” feeling works perfectly.
Storage and Reheating Instructions
This soup is a lifesaver because it stores and reheats like a dream! You can keep leftovers in an airtight container in the fridge for about 3-4 days. Honestly, I think it even tastes better the next day!
To reheat, just pop it back into a pot over medium-low heat, stirring occasionally, until it’s warmed through. If it looks a little thick, you can always add a splash more vegetable broth or water. You can also reheat individual portions in a microwave-safe bowl. Just be sure to stir it halfway through!
Nutritional Information
Just a heads-up, these numbers are estimates, okay? They can totally change based on the exact ingredients you use and how much you ladle into your bowl! But for about a 1.5-cup serving, you’re looking at roughly 250 calories, about 5g of fat, 10g of protein, and a good 45g of carbs with a whopping 12g of fiber. It’s pretty darn good for you!
Frequently Asked Questions
Can I use fresh spinach instead of frozen?
Oh, absolutely! If you don’t have frozen spinach on hand, you can totally use fresh. Just grab about 5-6 cups of fresh spinach. Give it a good rinse, and stir it into the soup during the last 5 minutes of cooking. It’ll wilt down super fast!
How can I make this soup creamier?
This is a great question! For a lusciously creamy texture, here’s a neat trick: scoop out about 2 cups of the soup *before* you add the spinach. Pop those 2 cups into a blender (or use an immersion blender right in the pot!) and blend until smooth. Then, just stir it all back into the main pot. It makes the broth thicker and oh-so-creamy!
Is this soup freezer-friendly?
Yep, totally! This vegan chickpea soup freezes beautifully. Let it cool down completely, then pour it into freezer-safe containers or bags. It should keep well in the freezer for about 2-3 months. Just thaw it in the fridge overnight and reheat it gently on the stove.
Share Your Thoughts!
Okay, so that’s my absolute favorite way to make this Vegan Chickpea & Spinach Soup! I really hope you give it a try. If you do, please, please let me know what you think! Drop a comment below with your experience, or even better, rate the recipe right here. And if you snap a pic, tag me on social media – I’d just *love* to see your creation!
Print
Vegan Chickpea and Spinach Soup
- Total Time: 45 min
- Yield: 6 servings 1x
- Diet: Vegan
Description
A hearty and healthy vegan soup packed with chickpeas and spinach.
Ingredients
- 1 tablespoon olive oil
- 1 large onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric
- 1/4 teaspoon cayenne pepper (optional)
- 6 cups vegetable broth
- 1 (15-ounce) can chickpeas, rinsed and drained
- 1 (10-ounce) package frozen chopped spinach
- Salt and black pepper to taste
- Fresh lemon juice, for serving
Instructions
- Heat olive oil in a large pot or Dutch oven over medium heat. Add onion, carrots, and celery. Cook until softened, about 8-10 minutes.
- Add garlic, cumin, coriander, turmeric, and cayenne pepper (if using). Cook for 1 minute more until fragrant.
- Pour in vegetable broth and add chickpeas. Bring to a boil, then reduce heat and simmer for 15 minutes.
- Stir in frozen spinach and cook until wilted, about 5 minutes.
- Season with salt and black pepper to taste.
- Serve hot, with a squeeze of fresh lemon juice.
Notes
- For a creamier soup, you can blend a portion of the soup before adding the spinach.
- Garnish with fresh cilantro or parsley if desired.
- Prep Time: 15 min
- Cook Time: 30 min
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1.5 cups
- Calories: 250
- Sugar: 8g
- Sodium: 600mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 12g
- Protein: 10g
- Cholesterol: 0mg
Keywords: vegan soup, chickpea soup, spinach soup, healthy soup, plant-based, easy soup recipe