Filled with delicious veggies, this hearty and incredibly flavorful chickpea soup is comforting and nutritious. Also great for meal-prep, this wholesome recipe is such a great and easy one pot meal. Let me guide you on how to put it together.
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Why You'll Love This Recipe
- This soup is nutrient-rich! Filled with fresh veggies including onion, celery, carrots, cauliflower, tomatoes, chickpeas, potatoes, and spinach. While it's vegetarian, you still get protein in addition to carbs, healthy fat and lots of fiber, minerals and vitamins. As a certified nutritionist, I always love to incorporate foods high in fiber, because they help you feel fuller faster and longer, and promote good gut-health. Delicious and nutritious! Read more about fiber here.
- It's versatile! You can absolutely use different veggies if you wish, even blend the soup if you don't love a chunky soup. You can also add herbs or spices to add even more depth to the soup.
- This recipe is so great for meal-prep! You can make it in advance and have dinner ready for the family ahead of time, or lunches for the week. If you like to meal-prep, this spaghetti squash pizza casserole, chicken zucchini boats and quinoa arugula salad are also great for it.
Key Ingredients
- Chickpeas also called garbanzo beans: this legume is a powerhouse, filled with nutrients, protein, fiber and vitamins. And we use canned chickpeas which are very affordable.
- All the veggies! We use onion, celery and carrots which are a very common soup base. Then we add garlic, cauliflower, crushed tomatoes, potatoes and spinach.
- Broth: to keep this recipe fully vegetarian, stick to veggie broth but chicken broth works great too.
- Spices: I love to use Italian herb blend for this recipe because it's filled with very flavorful herbs. The garlic and onion powders add depth as well as the smoked paprika.
How To Make Chickpea Soup
Prep all the veggies by washing and chopping them. Then drain and rinse the chickpeas.
Stir together the spices so they spread uniformly.
Heat up olive oil, then cook onion, celery and carrots for about 5 minutes.
Add the garlic and spices and stir well.
Then add the crush tomatoes and cauliflower and mix them in.
Add broth and bay leaves, bring to a low boil and let simmer for 15 minutes.
Add potatoes and chickpeas and continue cooking for 10 minutes.
Finally add the spinach and lemon juice, cook for 5 minutes, adjust salt and pepper and serve with parmesan and parsley.
More Delicious Soups To Try
- Potato Cauliflower & Leek Soup
- Soupe Au Pistou (French Vegetable Soup)
- Broccoli Zucchini Soup
- Butternut Squash Leek Soup
Tips and Frequently Asked Questions
- Store the leftovers in an airtight container refrigerated for up to 5 days, or freeze in portioned freezer safe containers for up to 6 months. Let the soup cool down completely before freezing.
- If you want to add some heat, add red pepper flakes, a little cayenne pepper, or some hot sauce like sriracha in the soup.
- I love to finish soups with fresh herbs like parsley or basil, and freshly grated Parmigiano Reggiano. It just adds that little extra freshness and saltiness. Absolutely delicious.
- Don't overcook the veggies. The carrots and cauliflower will need more time than the potatoes and chickpeas (which are already cooked since we use canned). Test the doneness with the tines of a fork. Follow the order of the recipe to avoid for some veggies to get mushy.
- Can I blend the soup? Yes you absolutely can if you prefer. You can even half-blend it to make it creamy and chunky at the same time.
- Add salt and black pepper to taste.
- You can reheat leftovers on the stove until warm, or microwave for 2-3 minutes. You might want to add a couple tablespoons of water or broth, as the the cauliflower and potatoes with suck up some of the liquid when sitting in the fridge.
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Chickpea Soup
Filled with delicious veggies, this hearty and incredibly flavorful chickpea soup is comforting and nutritious. Also great for meal-prep, this wholesome recipe is such a great and easy one pot meal.
Equipment
- sharp knife
- wooden spoon
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 small yellow onion finely chopped, about ½ cup
- 2 stalks celery finely chopped, about ½ cup
- 4-5 carrots sliced, about 2 cups
- 4 cloves garlic minced or chopped
- 1 teaspoon smoked paprika
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- 1 ½ teaspoons Italian herb blend or Italian seasoning
- 1 teaspoon salt more or less to taste
- 1 teaspoon black pepper more or less to taste
- 3 cups cauliflower florets
- 1 cup crushed tomatoes canned
- 4 cups broth vegetable or chicken
- 1 ½ cup water more or less if needed
- 1-2 bay leaves
- 2 15.5 ounces chickpea cans garbanzo beans
- 1 potato chopped, about 1 ½ cup
- 2-3 cups spinach roughly chopped
- 2 tablespoons fresh lemon juice
- freshly grated parmesan
- fresh chopped parsley
Instructions
- Prep all the veggies by washing and chopping them. Drain and rinse the chickpeas, then set aside.
- Mix all the spices together: smoked paprika, onion powder, garlic powder, Italian seasoning, salt and black pepper.
- In a large pot, heat up olive oil over medium high heat. Once hot, add chopped onions, celery and carrots, reduced heat to medium, and cook stirring often for 5 minutes.
- Then add and mix in minced garlic cloves, and the seasoning mix. Cook for 1 minute.
- Add in the crushed tomatoes and cauliflower florets and stir them in. Cook for another minute.
- Then add the broth, water and bay leaves to pot. Turn heat back up to high and bring to a low boil, then reduce heat to medium and simmer for about 15 minutes uncovered, stirring from time to time.
- After 15 minutes, add the chickpeas and chopped potatoes, continue cooking for 10-12 minutes or until the potatoes and cauliflower are tender when poked with a fork.
- Add the spinach and lemon juice, stir them in and cook for about 5 minutes.
- Remove from heat, and portion in bowls. Sprinkle a little fresh parmesan, parsley, and adjust salt and pepper. Enjoy!
Notes
- Broth: add a little more broth (or water) if the soup feels too thick to your taste. I like to add water to the carton on broth and shake it to get all of it.
*The nutritional values shown in this recipe are approximate for one suggested serving size using the ingredients listed but not including any optional items and may vary per actual preferred portion sizes.
Nutrition
Serving: 1serving | Calories: 414kcal | Carbohydrates: 56.3g | Protein: 18.2g | Fat: 11g | Saturated Fat: 1.5g | Polyunsaturated Fat: 2.4g | Monounsaturated Fat: 5.9g | Sodium: 572.8mg | Potassium: 1209.2mg | Fiber: 18g | Sugar: 11.1g | Vitamin A: 10115.9IU | Vitamin C: 68.2mg | Calcium: 178.8mg | Iron: 6.3mg
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About Priscilla Lawrence
Hi there, I'm Priscilla Lawrence! Welcome to Sprinkled With Balance where I share elevated and approachable nutrient-rich recipes that aren't overly restrictive, complicated or boring! Based in California but born and raised in France, I'm a mom of two, former certified nutritionist, recipe developer, and food photographer.
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