This comforting chickpea soup is hearty, nourishing, and perfect for any season. Packed with protein, fiber, and plant based goodness, it’s easy to make and ideal for meal prep or a cozy dinner. The flavors of garlic, onions, and spices blend perfectly with tender chickpeas, creating a creamy, satisfying texture without any dairy.

Full Recipe:

Ingredients 

• 2 tablespoons olive oil

• 1 medium onion, finely chopped

• 3 cloves garlic, minced

• 2 medium carrots, diced

• 2 celery stalks, diced

• 1 teaspoon ground cumin

• 1 teaspoon smoked paprika

• 1/2 teaspoon turmeric (optional)

• 1/4 teaspoon red pepper flakes (optional, for heat)

• 1 (14 oz) can diced tomatoes (or 2 fresh tomatoes, chopped)

• 3 cups vegetable broth

• 2 (15 oz) cans chickpeas, drained and rinsed

• 1 bay leaf

• Salt and black pepper, to taste

• 2 cups fresh spinach or kale, chopped (optional)

• Juice of 1 lemon

• Fresh parsley or cilantro, chopped (for garnish)

Directions

1. Sauté aromatics: In a large pot, heat olive oil over medium heat. Add the onion, garlic, carrots, and celery. Cook for 5–7 minutes until the vegetables are softened.

2. Add spices: Stir in cumin, smoked paprika, turmeric, and red pepper flakes. Cook for 1 minute until fragrant.

3. Add liquids and chickpeas: Pour in the diced tomatoes and vegetable broth. Stir in the chickpeas and add the bay leaf. Bring to a boil.

4. Simmer: Reduce heat and simmer uncovered for 20–25 minutes to allow flavors to meld.

5. Add greens and seasoning: If using spinach or kale, stir it in and cook for an additional 5 minutes. Season with salt, black pepper, and lemon juice to taste.

6. Serve: Remove bay leaf. Ladle soup into bowls and garnish with fresh parsley or cilantro. Enjoy warm.

Nutrients (per serving, approximate)

• Calories: 220 kcal

• Protein: 10 g

• Carbohydrates: 35 g

• Dietary Fiber: 9 g

• Sugars: 5 g

• Fat: 6 g

• Saturated Fat: 0.8 g

• Sodium: 520 mg (depending on broth)

• Vitamin A: 120% DV

• Vitamin C: 20% DV

• Iron: 15% DV