Chickpea and spinach soup is the perfect comfort food—nutritious, hearty, and easy to make. With its rich flavors and wholesome ingredients, this Soup is both satisfying and nourishing. Whether you’re looking to prepare a quick weeknight meal or meal prep for the week ahead, this recipe is versatile and can be customized to suit your tastes. In this blog post, we’ll cover how to make chickpea and spinach soup, the key benefits of this recipe, and other helpful tips for serving and storing it.
Key Takeaways
- Quick and Easy: Chickpea and spinach soup is a simple recipe that doesn’t take much time or effort to prepare.
- Nutritious: Packed with plant-based protein, fiber, and essential vitamins and minerals, this soup is an excellent choice for a healthy meal.
- Customizable: You can adjust the flavors to suit your preferences by experimenting with spices and additional vegetables.
Health Benefits
Chickpea and Spinach Soup are both incredibly healthy ingredients, and when combined in a soup, they make for a highly nutritious meal. Here’s why this soup is a great addition to your diet:
- Rich in Protein: Chickpeas are a fantastic source of plant-based protein, making this soup an excellent choice for vegetarians and vegans.
- Packed with Fiber: The fiber in chickpeas and spinach helps with digestion and promotes satiety, making you feel full for longer.
- High in Antioxidants: Spinach is loaded with antioxidants like vitamins A and C, which are essential for immune function and skin health.
- Anti-Inflammatory: Spices like turmeric are known for their anti-inflammatory properties, which can help reduce inflammation in the body.
Make-Ahead and Storage Tips
One of the best things about chickpea and spinach soup is that it can be made in advance and stored for later. Here are some tips for making the most of your soup prep:
- Make Ahead: You can prepare this soup ahead of time and store it in the refrigerator for up to 4 days. The flavors will continue to develop, making it even more delicious the next day.
- Freezing: To freeze, let the soup cool completely, then transfer it to an airtight container or freezer-safe bag. It will keep for up to 3 months in the freezer. When you’re ready to enjoy it, simply thaw and reheat.
- Storage: Always store leftover soup in an airtight container in the refrigerator. To preserve the spinach, consider adding it fresh during reheating rather than storing it in the soup.
What to Serve with Chickpea and Spinach Soup
This soup is hearty and filling on its own, but if you’re looking to pair it with something, consider these serving suggestions:
- Crusty Bread: A thick slice of toasted sourdough or a baguette pairs wonderfully with this soup. Dip the bread into the broth for a comforting touch.
- Salad: A fresh, crisp salad with a lemon vinaigrette complements the rich flavors of the soup. Try a simple green salad with cucumbers, tomatoes, and a light dressing.
- Rice or Quinoa: For a more substantial meal, serve the Chickpea and Spinach Soup over a bed of brown rice or quinoa to add extra texture and nutrients.
Recommended Tools to Make This Recipe
To make chickpea and spinach soup, you’ll need a few essential kitchen tools to help streamline the process:
- Large Pot: A large pot or Dutch oven is ideal for making soup, giving you enough room to sauté the vegetables and cook the broth.
- Wooden Spoon: A sturdy spoon will help you stir the ingredients and prevent them from sticking to the bottom of the pot.
- Can Opener: For opening the cans of chickpeas.
- Knife and Cutting Board: Essential for chopping the vegetables.
Variations
While the classic version of chickpea and spinach soup is delicious as-is, there are several ways to customize it based on your preferences or dietary needs:
- Add Other Vegetables: Consider adding other vegetables like zucchini, sweet potato, or bell peppers for added texture and flavor.
- Spicy Version: If you enjoy heat, add a chopped chili pepper or a pinch of cayenne pepper for a spicy kick.
- Creamy Soup: For a creamy version, blend part or all of the soup with an immersion blender until smooth. You can also add a splash of coconut milk or cream for extra richness.
- Herb Variations: Fresh herbs like basil, cilantro, or thyme can add an aromatic layer to the soup.
Serving Suggestions
For a full meal, serve this soup with:
- Grilled Cheese Sandwiches: A classic pairing for any soup, grilled cheese adds richness and texture.
- Pita Chips: Crunchy pita chips can give the soup an extra crunch.
- Cheese Toppings: Top with freshly grated Parmesan or a sprinkle of feta cheese for added flavor.
Storing Leftovers
Storing leftovers is simple. Place the leftover soup in an airtight container and store it in the refrigerator for up to 4 days. For longer storage, freeze the soup for up to 3 months. Always reheat thoroughly before serving.
Helpful Tips
- Adjust the Broth: If the soup gets too thick, you can always add more broth or water when reheating.
- Make It Vegan: This soup is already vegan, but if you’re concerned about adding dairy, opt for a plant-based yogurt or skip the cheese topping.
- Use Fresh Spinach: While frozen spinach can work in a pinch, fresh spinach gives the soup a better texture and flavor.
Chickpea and Spinach Soup is a wonderful, healthy meal that is both easy to make and versatile. With its nutrient-dense ingredients, it’s a great option for a nutritious Soup or Dinner. Whether you make it ahead or enjoy it immediately, this soup will surely become a staple in your kitchen.
More Delicious Soups to Try
Chickpea and Spinach Soup
Chickpea and Spinach Soup is not only easy to prepare but also versatile and delicious it's a perfect meal for lunch or dinner, and leftovers can be stored in the fridge for a quick meal during the week.
Ingredients
Instructions
-
In a frying pan, heat a splash of olive oil over medium heat. Add the chopped onion and diced carrots. Sauté until the onion becomes translucent and the liquid from the vegetables evaporates (about 5-7 minutes).
-
Stir in the chopped tomato and minced garlic. Sauté for a few extra minutes, until the tomato has softened.
-
Add turmeric and cumin, and sauté for an additional 2 minutes to toast the spices.
-
Stir in the cubed potatoes and rinsed chickpeas, mixing well.
-
In a separate pot, dissolve the vegetable broth cube in 500 ml of water. Pour this broth into the frying pan with the vegetables.
-
Add an additional 500 ml of water to the pan. Stir to mix, and bring the stew to a boil. Once boiling, reduce the heat and let simmer for 20 minutes, or until the vegetables are tender.
-
After adding the spinach, simmer for a further five minutes, or until it has wilted.
-
Add salt to taste, and cook for another 5 minutes to meld the flavors.
-
Ladle the stew into bowls. Garnish with a handful of chopped coriander or parsley. If desired, add crumbled cheese, tofu, and hot pepper slices for additional flavor and texture.
-
Serve warm with crusty bread or over a bed of rice for a fulfilling meal.
Nutrition Facts
Servings: 4 ServingCalories:269kcalTotal Fat:11gSaturated Fat: 1.67gCholesterol:102mgSodium:678mgPotassium:502mgTotal Carbohydrate:33gDietary Fiber: 4gSugars: 6gProtein:13gVitamin A: 2013IUVitamin C: 29mgCalcium: 120mgIron: 2mg
Note
Note 2: free to customize this stew by adding other vegetables like bell peppers, zucchini, or green beans.
Note 2: the seasoning and spice quantities according to your taste preference.
