Hearty Chickpea Vegetable Soup
A comforting and nourishing bowl made from scratch with dried chickpeas, fresh carrots, celery, and spinach. This vegetarian soup is simple, full of fiber, and perfect for a light yet satisfying meal.
For 4 servings
Prepare the chickpeas
- Soak the dried chickpeas in ample water overnight, or for at least 8 hours.
- Drain the soaked chickpeas and add them to a pressure cooker with 2 cups of fresh water.
- Cook on high pressure for 15-20 minutes, or until the chickpeas are tender but not mushy.
- Let the pressure release naturally. Drain the chickpeas.
Sauté the aromatics
- 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 5-7 minutes.
- Add the minced garlic, dried thyme, dried rosemary, and red chili flakes (if using). Cook for another minute until fragrant.
Simmer the soup
- Pour in 4 cups of water.
- Add the cooked chickpeas to the pot and stir everything together.
- Bring the soup to a boil, then reduce the heat to low.
- Cover and simmer for 20 minutes to allow the flavors to meld.
Finish and serve
- Stir in the fresh spinach and cook until it has wilted, about 2-3 minutes.
- Remove the pot from the heat and stir in the fresh lemon juice.
- Season with salt and black pepper. Taste and adjust if needed.
- Ladle into bowls and serve hot.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a thicker soup, mash some of the chickpeas against the side of the pot with a spoon before adding the spinach.
- 2Don't skip the lemon juice at the end; it brightens up all the flavors and reduces the need for extra salt.
- 3This soup stores well in the refrigerator for up to 4 days. The flavors deepen overnight.
- 4Feel free to add other vegetables like zucchini, bell peppers, or cauliflower.
Adapt it for your goals.
Quick
If you're short on time, use one 15-ounce can of chickpeas, rinsed and drained, instead of dried. Skip the pressure cooking step and reduce the final simmer time to 10 minutes.
high proteinHigh protein
Stir in a cup of cooked quinoa or some shredded cooked chicken during the last 5 minutes of simmering for an extra protein boost.
healthyHealthy
Add a tablespoon of ground flaxseed or a handful of kale along with the spinach for added nutrients and fiber.
spicySpicy
For more heat, add a finely chopped jalapeño along with the garlic, or increase the red chili flakes to 1/2 teaspoon.
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, immune function, and overall body maintenance.
High in Dietary Fiber
The combination of chickpeas and vegetables provides a significant amount of dietary fiber, which aids digestion, promotes gut health, and helps you feel full and satisfied.
Packed with Vitamins
Carrots, celery, and spinach contribute essential vitamins like Vitamin A, Vitamin K, and folate, supporting vision, bone health, and cellular growth.
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 fresh vegetables. Using water instead of broth and minimal salt makes it a low-sodium choice.
