Chickpea and Spinach Soup
A warm, wholesome Greek-inspired soup built on a foundation of chickpeas, fresh spinach, and bright tomatoes. Garlic and lemon bring depth and acidity, while olive oil and herbs create an authentic Mediterranean character. This soup is hearty enough for a meal, yet light enough to serve as a starter. It comes together quickly on the stovetop and improves with a day's rest in the fridge.
- Prep
- 12 min
- Cook
- 25 min
- Total
- 37 min
- Makes
- 4 servings (about 6 cups total)
Steps
Before you start
- Have all ingredients prepped and within reach before you start cooking
- If using canned chickpeas, drain and rinse them thoroughly
- Wash the spinach well and remove any thick stems if using fresh bunches
Build the base
- Heat 3 tablespoons (45 ml) olive oil in a large 5-quart (4.7 L) pot over medium heat.
- Add the diced onion and cook, stirring occasionally, for 4–5 minutes until softened and translucent.
- Add the minced garlic and cook for another 45 seconds until fragrant.
- Do not let the garlic brown.
+ Show details− Hide details
Ready when: Onion is softened and translucent, garlic is fragrant
Tip: Do not let the garlic brown or it will become bitter and ruin the soup's flavor.
Add broth and chickpeas
- Pour in the 4 cups (950 ml) vegetable broth and add the 2 cans of drained and rinsed chickpeas.
- Stir well to combine and bring the mixture to a gentle simmer over medium heat, about 3–4 minutes.
+ Show details− Hide details
Ready when: Liquid is simmering gently with small bubbles breaking the surface
Add tomatoes and seasonings
- Stir in the can of crushed tomatoes, dried oregano (1 teaspoon), kosher salt (¾ teaspoon), and fresh black pepper (¼ teaspoon).
- If using them, add the red pepper flakes (¼ teaspoon) for a subtle heat.
- Stir to combine thoroughly.
+ Show details− Hide details
Ready when: All ingredients are evenly distributed
Tip: Taste as you go—you can always add more seasoning later, but you cannot remove it.
Simmer the soup
- Reduce heat to medium-low and simmer uncovered for 10–12 minutes.
- The broth should bubble gently; you want to develop flavor without boiling the soup vigorously.
- Stir occasionally to prevent sticking on the bottom.
+ Show details− Hide details
Ready when: Liquid is gently simmering and broth has taken on a rich tomato color
Tip: Lower heat helps preserve the fresh flavor of the spinach you'll add next.
Wilt the spinach
- Add the 4 cups (120 g) fresh baby spinach to the pot in two batches if needed, stirring gently until each batch is wilted and submerged, about 1–2 minutes total.
- The spinach will shrink considerably.
+ Show details− Hide details
Ready when: All spinach is wilted, dark green, and fully submerged
Tip: Add spinach at the end so it stays bright green and retains its nutrients; overcooking spinach dulls its color and flavor.
Finish with lemon
- Remove the pot from heat.
- Squeeze the juice from the lemon into the soup (about 3 tablespoons / 45 ml) and stir in the lemon zest.
- Taste and adjust seasoning with additional salt, pepper, or lemon juice as needed.
+ Show details− Hide details
Ready when: Soup is bright and aromatic, with visible lemon zest distributed throughout
Tip: Add lemon juice off the heat to preserve its fresh, vibrant flavor. Balance is key—the acidity should brighten without overpowering.
Good to know
Tips
- For extra creaminess without dairy, reserve ½ cup of the chickpeas, mash them to a paste, and stir into the soup in step 4. This thickens the broth naturally while keeping it plant-based.
- If the soup tastes flat, it likely needs more acid. Add additional lemon juice a squeeze at a time, tasting after each addition.
- Serve with crusty bread, feta cheese crumbles, or a drizzle of good-quality olive oil for richness and texture.
- This soup doubles easily: simply multiply all ingredient quantities by 2 and use a larger pot. Cooking time remains approximately the same.
Make ahead
This soup actually improves after a day—flavors deepen and meld overnight. Prepare it fully through step 6, cool to room temperature, and refrigerate in an airtight container. Reheat gently on the stovetop over medium-low heat, stirring occasionally, for 5–8 minutes until warmed through. Do not boil.
Storage & reheating
Refrigerate in an airtight container for up to 4 days. Freeze in portion-sized containers or freezer bags (leaving ½ inch headspace) for up to 3 months. Thaw overnight in the fridge before reheating. To reheat from frozen, thaw first, then warm gently on the stovetop over medium-low heat until steaming, 8–10 minutes, stirring occasionally.
Substitutions
- vegetable broth → chicken broth. Use chicken broth instead for a richer, more savory base. The soup will be less strictly vegetarian but equally delicious.
- fresh baby spinach → chopped kale or Swiss chard. Kale and chard are heartier and can withstand longer cooking; add them in step 4 during the final 2–3 minutes of simmering so they soften slightly.
- canned chickpeas → cooked dried chickpeas or white beans. Use 2½ cups (400 g) cooked chickpeas or white beans for the same texture. Dried beans offer a slightly earthier flavor.
- canned crushed tomatoes → fresh tomatoes. If using fresh tomatoes, use 4 large ripe tomatoes (about 2 lbs / 900 g), chopped and roughly blended or mashed. Fresh tomatoes yield a lighter, brighter soup but require tomatoes in season.
