Garlic Spinach and Chickpea Soup: A Hearty and Healthy Delight
Are you looking for a comforting, nutritious, and flavorful soup that’s easy to make? Look no further than this Garlic Spinach and Chickpea Soup! This recipe is packed with nutrients, bursting with savory flavors, and perfect for a light lunch, a hearty dinner, or a satisfying meal prep option. The combination of garlic, spinach, and chickpeas creates a symphony of taste and texture that will leave you feeling satisfied and energized.
This soup is also incredibly versatile. You can customize it to your liking by adding different vegetables, spices, or herbs. Whether you’re a seasoned cook or a beginner, this recipe is sure to become a staple in your kitchen.
## Why You’ll Love This Soup
* **Healthy and Nutritious:** This soup is loaded with vitamins, minerals, and fiber. Spinach is a powerhouse of nutrients, while chickpeas provide a good source of protein and fiber. Garlic, known for its medicinal properties, adds a delicious flavor and immune-boosting benefits.
* **Easy to Make:** This recipe is simple and straightforward, requiring minimal effort and ingredients. You can have a pot of delicious soup ready in under an hour.
* **Flavorful and Delicious:** The combination of garlic, spinach, and chickpeas creates a unique and satisfying flavor profile. The vegetable broth adds depth and richness, while the spices enhance the overall taste.
* **Versatile:** You can easily customize this soup to your liking by adding different vegetables, spices, or herbs. Feel free to experiment and create your own signature version.
* **Budget-Friendly:** The ingredients for this soup are readily available and affordable, making it a great option for budget-conscious cooks.
* **Vegan and Vegetarian:** This soup is naturally vegan and vegetarian, making it a great option for those following a plant-based diet.
* **Meal Prep Friendly:** This soup can be easily made ahead of time and stored in the refrigerator or freezer, making it a perfect meal prep option.
## Ingredients You’ll Need
Here’s a list of the ingredients you’ll need to make this delicious Garlic Spinach and Chickpea Soup:
* **Olive Oil:** Used for sautéing the vegetables and adding richness to the soup.
* **Onion:** Provides a base flavor for the soup. Use yellow or white onion.
* **Garlic:** The star of the show! Use plenty of garlic for a bold and savory flavor. Aim for at least 4-6 cloves.
* **Carrots:** Adds sweetness and texture to the soup.
* **Celery:** Adds depth and complexity to the flavor.
* **Vegetable Broth:** Provides the liquid base for the soup. Use low-sodium vegetable broth to control the salt content.
* **Canned Chickpeas:** Adds protein and fiber to the soup. Drain and rinse the chickpeas before adding them to the soup.
* **Canned Diced Tomatoes:** Adds acidity and flavor to the soup. You can use plain diced tomatoes or diced tomatoes with herbs.
* **Fresh Spinach:** Adds nutrients and vibrant color to the soup. Use fresh spinach for the best flavor and texture. Baby spinach is a good choice.
* **Dried Oregano:** Adds a classic Italian flavor to the soup.
* **Dried Basil:** Enhances the overall flavor of the soup.
* **Red Pepper Flakes (Optional):** Adds a touch of heat to the soup. Adjust the amount to your liking.
* **Salt and Pepper:** To taste.
* **Lemon Juice (Optional):** Adds a bright and zesty flavor to the soup.
* **Fresh Parsley (Optional):** For garnish.
## Equipment You’ll Need
* **Large Pot or Dutch Oven:** To cook the soup.
* **Cutting Board:** To chop the vegetables.
* **Knife:** To chop the vegetables.
* **Ladle:** To serve the soup.
## Step-by-Step Instructions
Now, let’s get to the fun part – making the soup! Follow these step-by-step instructions for a perfect pot of Garlic Spinach and Chickpea Soup.
**Step 1: Sauté the Aromatics**
* Heat olive oil in a large pot or Dutch oven over medium heat.
* Add chopped onion, carrots, and celery and sauté for 5-7 minutes, or until softened.
* Add minced garlic and sauté for another minute, or until fragrant. Be careful not to burn the garlic.
**Step 2: Add the Remaining Ingredients**
* Pour in vegetable broth, canned chickpeas (drained and rinsed), and canned diced tomatoes.
* Stir in dried oregano, dried basil, and red pepper flakes (if using).
* Season with salt and pepper to taste.
**Step 3: Simmer the Soup**
* Bring the soup to a boil, then reduce heat to low and simmer for 20-25 minutes, or until the vegetables are tender and the flavors have melded.
**Step 4: Add the Spinach**
* Stir in fresh spinach and cook until wilted, about 2-3 minutes.
**Step 5: Adjust Seasoning and Serve**
* Taste the soup and adjust seasoning as needed. Add more salt, pepper, or red pepper flakes to your liking.
* Stir in lemon juice (if using) for a bright and zesty flavor.
* Serve hot, garnished with fresh parsley (if using).
## Tips and Variations
Here are some tips and variations to help you customize this Garlic Spinach and Chickpea Soup to your liking:
* **Add More Vegetables:** Feel free to add other vegetables such as potatoes, sweet potatoes, zucchini, or bell peppers.
* **Use Different Beans:** You can substitute chickpeas with other beans such as white beans, kidney beans, or black beans.
* **Add Protein:** For a heartier soup, add shredded chicken, sausage, or tofu.
* **Make it Creamy:** For a creamier soup, blend a portion of the soup with an immersion blender or in a regular blender before adding the spinach.
* **Add Pasta:** Add small pasta shapes such as ditalini or orzo for a more substantial soup.
* **Spice it Up:** Add more red pepper flakes or a dash of hot sauce for a spicier soup.
* **Use Fresh Herbs:** Substitute dried oregano and basil with fresh herbs for a more vibrant flavor.
* **Add a Parmesan Rind:** Simmer a Parmesan rind in the soup for extra depth of flavor. Remove the rind before serving.
* **Top with Croutons:** Add crispy croutons for extra texture.
* **Add a Dollop of Yogurt or Sour Cream:** A dollop of yogurt or sour cream adds a creamy tang to the soup.
* **Make it in a Slow Cooker:** Combine all the ingredients (except spinach) in a slow cooker and cook on low for 6-8 hours or on high for 3-4 hours. Add spinach during the last 30 minutes of cooking.
* **Make it in an Instant Pot:** Sauté the vegetables in the Instant Pot. Add the remaining ingredients (except spinach) and cook on high pressure for 8 minutes. Quick release the pressure and stir in the spinach.
## Serving Suggestions
This Garlic Spinach and Chickpea Soup is delicious on its own, but here are some serving suggestions to make it a complete meal:
* **Serve with Crusty Bread:** Dip crusty bread into the soup to soak up all the delicious flavors.
* **Serve with a Side Salad:** A simple side salad complements the soup perfectly.
* **Serve with a Grilled Cheese Sandwich:** A classic combination that’s always a winner.
* **Serve as a Starter:** Serve a small bowl of soup as a starter for a larger meal.
## Storage Instructions
* **Refrigerator:** Store leftover soup in an airtight container in the refrigerator for up to 3-4 days.
* **Freezer:** Store leftover soup in an airtight container in the freezer for up to 2-3 months. Thaw overnight in the refrigerator before reheating.
## Reheating Instructions
* **Stovetop:** Reheat the soup in a pot over medium heat, stirring occasionally, until heated through.
* **Microwave:** Reheat the soup in a microwave-safe bowl in the microwave, stirring occasionally, until heated through.
## Nutritional Information (Approximate)
(Note: Nutritional information can vary depending on specific ingredients and serving size.)
* Calories: Approximately 200-250 per serving
* Protein: 10-15 grams per serving
* Fiber: 8-12 grams per serving
* Fat: 5-10 grams per serving
## Garlic Spinach and Chickpea Soup Recipe Card
**Yields:** 6-8 servings
**Prep time:** 15 minutes
**Cook time:** 30 minutes
**Ingredients:**
* 2 tablespoons olive oil
* 1 medium onion, chopped
* 4-6 cloves garlic, minced
* 2 carrots, chopped
* 2 celery stalks, chopped
* 6 cups vegetable broth
* 1 (15-ounce) can chickpeas, drained and rinsed
* 1 (14.5-ounce) can diced tomatoes
* 5 ounces fresh spinach
* 1 teaspoon dried oregano
* 1 teaspoon dried basil
* 1/4 teaspoon red pepper flakes (optional)
* Salt and pepper to taste
* 1 tablespoon lemon juice (optional)
* Fresh parsley, for garnish (optional)
**Instructions:**
1. Heat olive oil in a large pot or Dutch oven over medium heat.
2. Add chopped onion, carrots, and celery and sauté for 5-7 minutes, or until softened.
3. Add minced garlic and sauté for another minute, or until fragrant.
4. Pour in vegetable broth, canned chickpeas, and canned diced tomatoes.
5. Stir in dried oregano, dried basil, and red pepper flakes (if using).
6. Season with salt and pepper to taste.
7. Bring the soup to a boil, then reduce heat to low and simmer for 20-25 minutes, or until the vegetables are tender and the flavors have melded.
8. Stir in fresh spinach and cook until wilted, about 2-3 minutes.
9. Taste the soup and adjust seasoning as needed. Add more salt, pepper, or red pepper flakes to your liking.
10. Stir in lemon juice (if using) for a bright and zesty flavor.
11. Serve hot, garnished with fresh parsley (if using).
## Enjoy Your Delicious and Healthy Soup!
This Garlic Spinach and Chickpea Soup is a delightful and nutritious meal that’s perfect for any occasion. It’s easy to make, flavorful, and packed with goodness. So, gather your ingredients, follow the instructions, and enjoy a warm and comforting bowl of soup!
Bon appétit!
This recipe is sure to become a family favorite. Feel free to share your creations and variations in the comments below! We love hearing from our readers.