Cozy Chickpea Spinach Soup – A Warm, Nourishing One-Pot Meal

This is the kind of soup you want when the day feels long and you need something comforting without a lot of fuss. It’s warm, hearty, and packed with plant-based goodness, but still tastes indulgent. Chickpeas add body and protein, while soft greens melt into a garlicky, lemony broth.

A touch of tomato brings brightness, and a little spice keeps things interesting. It’s weeknight-friendly, budget-friendly, and the leftovers taste even better the next day.

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Cozy Chickpea Spinach Soup - A Warm, Nourishing One-Pot Meal

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 4 servings

Ingredients

• Olive oil – for sautéing and finishing
• Yellow onion – diced
• Carrots – diced
• Celery – diced
• Garlic – minced
• Tomato paste – for richness
• Crushed tomatoes (canned) – or diced tomatoes
• Chickpeas (2 cans, drained and rinsed) – or cooked from scratch
• Vegetable broth – low sodium preferred
• Baby spinach – or chopped mature spinach
• Lemon – zest and juice
• Ground cumin
• Smoked paprika
• Dried thyme or Italian seasoning
• Bay leaf
• Red pepper flakes – optional
• Salt and black pepper
• Fresh parsley – optional garnish
• Parmesan rind – optional, if not keeping it vegan
• Crusty bread – for serving

Instructions

• Prep your base: Warm 2 tablespoons of olive oil in a large pot over medium heat.Add the onion, carrots, and celery with a pinch of salt. Cook, stirring occasionally, until softened and lightly golden, about 7–9 minutes.
• Add garlic and spices: Stir in the garlic, cumin, smoked paprika, dried thyme, and red pepper flakes if using. Cook for 1 minute until fragrant.
• Tomato boost: Add 1–2 tablespoons of tomato paste and cook, stirring, for 1–2 minutes to caramelize it slightly.This deepens the flavor and cuts any sharp acidity.
• Build the soup: Pour in crushed tomatoes (about 1 cup) and 6 cups of vegetable broth. Add the bay leaf. If using a Parmesan rind, add it now.Bring to a gentle boil.
• Chickpeas go in: Stir in the chickpeas. Reduce heat to a lively simmer and cook for 15–20 minutes, uncovered, so the flavors meld and the broth reduces slightly.
• Adjust texture: For a creamier body, use a potato masher to lightly mash some chickpeas right in the pot (5–6 quick presses). Or blend 1 cup of the soup and return it to the pot.Keep it rustic.
• Spinach time: Add the spinach in batches, stirring until wilted, 1–2 minutes. Turn off the heat and remove the bay leaf and Parmesan rind if used.
• Brighten and season: Stir in the lemon zest and juice (start with half a lemon, add more to taste). Season generously with salt and black pepper.Finish with a drizzle of olive oil for richness.
• Serve: Ladle into bowls and top with chopped parsley. Serve with warm crusty bread or a simple grilled cheese on the side.

Why This Recipe Works

This soup hits the perfect balance of texture and flavor. The chickpeas make it filling, and simmering them in a well-seasoned broth lets them soak up flavor.

The spinach wilts quickly, adding freshness without overpowering the dish. A splash of lemon wakes everything up, and a hint of smoked paprika and cumin gives cozy depth without heat overload. It’s all done in one pot, so cleanup is easy.

Shopping List

• Olive oil – for sautéing and finishing
• Yellow onion – diced
• Carrots – diced
• Celery – diced
• Garlic – minced
• Tomato paste – for richness
• Crushed tomatoes (canned) – or diced tomatoes
• Chickpeas (2 cans, drained and rinsed) – or cooked from scratch
• Vegetable broth – low sodium preferred
• Baby spinach – or chopped mature spinach
• Lemon – zest and juice
• Ground cumin
• Smoked paprika
• Dried thyme or Italian seasoning
• Bay leaf
• Red pepper flakes – optional
• Salt and black pepper
• Fresh parsley – optional garnish
• Parmesan rind – optional, if not keeping it vegan
• Crusty bread – for serving

Instructions

1. Prep your base: Warm 2 tablespoons of olive oil in a large pot over medium heat.

   Add the onion, carrots, and celery with a pinch of salt. Cook, stirring occasionally, until softened and lightly golden, about 7–9 minutes.

2. Add garlic and spices: Stir in the garlic, cumin, smoked paprika, dried thyme, and red pepper flakes if using. Cook for 1 minute until fragrant.
3. Tomato boost: Add 1–2 tablespoons of tomato paste and cook, stirring, for 1–2 minutes to caramelize it slightly.

   This deepens the flavor and cuts any sharp acidity.

4. Build the soup: Pour in crushed tomatoes (about 1 cup) and 6 cups of vegetable broth. Add the bay leaf. If using a Parmesan rind, add it now.

   Bring to a gentle boil.

5. Chickpeas go in: Stir in the chickpeas. Reduce heat to a lively simmer and cook for 15–20 minutes, uncovered, so the flavors meld and the broth reduces slightly.
6. Adjust texture: For a creamier body, use a potato masher to lightly mash some chickpeas right in the pot (5–6 quick presses). Or blend 1 cup of the soup and return it to the pot.

   Keep it rustic.

7. Spinach time: Add the spinach in batches, stirring until wilted, 1–2 minutes. Turn off the heat and remove the bay leaf and Parmesan rind if used.
8. Brighten and season: Stir in the lemon zest and juice (start with half a lemon, add more to taste). Season generously with salt and black pepper.

   Finish with a drizzle of olive oil for richness.

9. Serve: Ladle into bowls and top with chopped parsley. Serve with warm crusty bread or a simple grilled cheese on the side.

Storage Instructions

Let the soup cool to room temperature, then store it in airtight containers in the fridge for up to 4 days. The flavors deepen over time.

Reheat gently on the stove or in the microwave, adding a splash of water or broth if it thickens.

For longer storage, freeze in portions for up to 3 months. Thaw overnight in the fridge or reheat from frozen over low heat. Add fresh spinach and lemon after reheating if you want a just-cooked taste.

Benefits of This Recipe

• Balanced and satisfying: Protein and fiber from chickpeas, plus vitamins from spinach and veggies.
• Budget-friendly: Pantry staples stretch into a hearty meal for several servings.
• Quick cleanup: One pot, minimal prep, and no special equipment needed.
• Flexible: Easy to adapt with what you have on hand—different greens, spices, or grains.
• Great for meal prep: Holds up well in the fridge and freezer, staying flavorful for days.

What Not to Do

• Don’t skip sautéing the aromatics: Raw onion and garlic flavors won’t mellow, and the soup will taste flat.
• Don’t add spinach too early: It can overcook and lose its color and freshness.
• Don’t over-salt at the start: Broth reduces and can turn too salty; season generously at the end.
• Don’t boil vigorously: A hard boil can make the texture mushy and the broth cloudy.

  Keep it at a steady simmer.

• Don’t skip acid: Lemon or a splash of vinegar balances flavors and brightens the whole pot.

Recipe Variations

• Creamy Coconut: Stir in 1/2 cup coconut milk at the end for a richer, lightly sweet finish. Add a pinch of curry powder for warmth.
• Hearty with Grains: Add 1/2 cup rinsed quinoa or small pasta and simmer until tender. You may need an extra cup of broth.
• Herby Lemon: Skip smoked paprika and add extra lemon, dill, and parsley for a bright Mediterranean vibe.
• Spicy Harissa: Stir in 1–2 teaspoons harissa paste with the tomato paste for a smoky heat.
• Tuscan Touch: Use cannellini beans instead of chickpeas, add rosemary, and finish with grated Parmesan.
• Greens Swap: Try kale, chard, or collards.

  Add them earlier and simmer until tender before adding chickpeas.

• Protein Boost: Add cooked shredded chicken or turkey if you’re not keeping it vegetarian.

FAQ

Can I use dried chickpeas instead of canned?

Yes. Cook 1 to 1 1/2 cups dried chickpeas until tender before adding to the soup. You’ll need about 3 cups cooked chickpeas.

Save some of the cooking liquid to replace part of the broth for extra flavor.

What can I use instead of spinach?

Kale, Swiss chard, or baby arugula work well. Kale and chard need more time—add them 10–12 minutes before finishing. Arugula should go in at the very end like spinach.

How do I make it gluten-free?

The soup is naturally gluten-free if your broth is certified gluten-free.

Serve with gluten-free bread if you like.

Can I make this in an Instant Pot?

Yes. Sauté the aromatics on Sauté mode, add the remaining ingredients except spinach and lemon, then pressure cook on High for 6 minutes. Quick release, stir in spinach to wilt, and finish with lemon.

How can I make it creamier without dairy?

Blend a portion of the soup and return it to the pot, or stir in a splash of unsweetened cashew cream or coconut milk at the end.

What if I don’t have tomato paste?

Use a bit more crushed tomatoes and simmer a few extra minutes to reduce.

A small dash of soy sauce or balsamic can also add depth.

How do I fix a soup that tastes flat?

Add a pinch of salt, a squeeze of lemon, and a drizzle of olive oil. A tiny dash of vinegar or a sprinkle of Parmesan can also help round out the flavor.

Final Thoughts

Cozy Chickpea Spinach Soup is the kind of simple recipe you’ll come back to again and again. It’s nourishing, flexible, and ready with pantry staples.

Make it on a slow Sunday or a busy weeknight and enjoy leftovers for days. Keep a lemon on hand, taste as you go, and let the soup warm you from the inside out.