Vegan Chickpea and Spinach Soup
Savor Vegan Chickpea and Spinach Soup, a hearty, nutrient-rich dish with tender chickpeas, fresh spinach, and warm spices. This effortless stovetop meal is perfect for healthy dinners, delivering plant-based comfort with minimal prep.
Why You’ll Love This Recipe
Vegan Chickpea and Spinach Soup is a wholesome, plant-powered dish that combines protein-packed chickpeas, vibrant spinach, and aromatic spices into a comforting bowl, perfect for chilly evenings or meal prep. This budget-friendly, vegan-friendly recipe is incredibly easy, simmering to perfection with minimal effort and cleanup. Its versatility allows for spice and veggie tweaks, making it a crowd-pleaser for all ages. Packed with fiber, iron, and bold Mediterranean flavors, this soup pairs beautifully with crusty bread or rice, offering a nourishing, satisfying meal that’s as delicious as it is simple to prepare.
Recipe Tips and Tricks
- Rinse Chickpeas: Drain and rinse canned chickpeas to reduce sodium.
- Sauté Aromatics: Cook onion and garlic until golden for deeper flavor.
- Use Fresh Spinach: Add spinach at the end to keep it vibrant and tender.
- Adjust Spices: Taste and add more cumin or paprika for bolder flavor.
- Blend for Creaminess: Use an immersion blender for a thicker, creamier soup.
- Garnish Fresh: Add lemon juice just before serving for bright acidity.
Vegan Chickpea and Spinach Soup
Vegan Chickpea and Spinach Soup, a hearty, nutrient-rich dish perfect for healthy dinners.
Ingredients
- ¼ tsp black pepper
- ½ tsp salt
- 1 can (14.5 oz) diced tomatoes
- 1 large yellow onion, diced
- 1 tbsp lemon juice
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 2 tbsp fresh parsley, chopped
- 2 tbsp olive oil
- 3 cloves garlic, minced
- 4 cups fresh baby spinach
- 4 cups low-sodium vegetable broth
Instructions
- Prep Aromatics: Dice onion and mince garlic for a flavorful base.
- Sauté Base: Heat olive oil in a large pot over medium; sauté onion for 5 minutes until soft.
- Add Garlic: Stir in garlic, cumin, and paprika; cook for 1 minute until fragrant.
- Add Tomatoes: Pour in diced tomatoes with juice; stir to combine.
- Add Chickpeas: Rinse chickpeas and add to the pot; mix well.
- Pour Broth: Add vegetable broth; bring to a gentle boil.
- Simmer Soup: Reduce heat to low; simmer for 20 minutes, stirring occasionally.
- Add Spinach: Stir in fresh spinach; cook for 2-3 minutes until wilted.
- Finish with Lemon: Stir in lemon juice, salt, and pepper; taste and adjust.
- Serve with Flair: Ladle into bowls, garnish with parsley, and enjoy this nourishing soup!
Notes
- Sauté aromatics for richer flavor; skip if short on time.
- Add spinach at the end to preserve color and nutrients.
- Leftovers thicken; add broth when reheating to adjust consistency.
- Serve with crusty bread, quinoa, or a lemon wedge for extra brightness.
Nutrition Information
Yield
6Serving Size
1Amount Per Serving Calories 231Total Fat 7gSaturated Fat 1gUnsaturated Fat 6gSodium 751mgCarbohydrates 34gFiber 9gSugar 8gProtein 10g
The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.
Ingredients Notes
- Chickpeas: Canned for convenience; dried require pre-soaking and longer cooking.
- Spinach: Fresh baby spinach wilts perfectly; frozen works but adds moisture.
- Diced Tomatoes: Canned with juice for sauciness; fresh in season.
- Onion: Yellow onion builds a savory base; red onion offers sweeter profile.
- Garlic: Freshly minced garlic enhances aroma; garlic powder is a quick substitute.
- Vegetable Broth: Low-sodium broth controls saltiness; water with bouillon for budget.
- Cumin: Adds earthy warmth; paprika enhances smokiness.
- Lemon Juice: Fresh lemon brightens flavor; bottled works in a pinch.
Variations and Substitutions
- Protein Add-In: Include lentils, tofu, or white beans for extra heartiness.
- Veggie Swap: Replace spinach with kale, Swiss chard, or zucchini.
- Gluten-Free: Naturally gluten-free; ensure broth is gluten-free certified.
- Low-Sodium: Use low-sodium chickpeas, tomatoes, and broth.
- Spicy Kick: Add red pepper flakes, harissa, or cayenne for heat.
- Creamy Version: Stir in coconut milk or cashew cream at the end.
- Herb Variations: Swap parsley for cilantro or dill.
Storage Options
- Refrigerator: Store in an airtight container for up to 5 days; reheat gently on stovetop.
- Freezer: Freeze in portioned containers for up to 3 months; thaw in fridge before reheating.
- Reheating: Warm with a splash of broth to restore consistency.
- Meal Prep: Portion with rice or bread for easy vegan lunches.
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